Comparing Nutrients in 1 pound Baked White Potatoes VS Collards

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Collards	31%	14%	55%

Macro Nutrients

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Energy	14.4% 417kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	19% 24.6g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	2.88% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.25% 1.63g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	47.7% 18g	38g per day for Men 19-50 years
Protein	17% 9.53g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	146% 585μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	178% 160mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	36.3% 2.9mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.6% 340mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Collards:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Collards.
• While Raw Collards contain 251 times more Vitamin A, 3 times more Vitamin B2, 3.4 times more Vitamin B9, 2.8 times more Vitamin C, 56.5 times more Vitamin E and 161.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Collards have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Collards:

• Baked Whole White Potatoes have 2.8 times more Copper, 1.4 times more Iron, 3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Raw Collards.
• While Raw Collards contain 23.2 times more Calcium, 3.5 times more Manganese, 2.6 times more Selenium and 2.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Collards have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.9 times more Energy, 3.9 times more Carbohydrate and 3.3 times more Sugars than Raw Collards.
• While Raw Collards contain 7.2 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.