Comparing Nutrients in 300 calories Baked Potato Flesh VS Frozen Turnip Greens

Weight per 300 calories

• Baked Potato Flesh: 323g
• Frozen Turnip Greens: 1364g

Baked Potato Flesh has 4.2 times more energy per 100g than Frozen Turnip Greens. It has average energy density when compared to other foods. Frozen Turnip Greens, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Baked Potato Flesh	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	38.5% 50g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.7% 4.84g	89.7% 34g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	468% 4214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	105% 1.36mg	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	7.26% 29μg	252% 1009μg	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	46% 41.3mg	406% 365mg	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	0.86% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	1.6% 16mg	161% 1609mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	86.4% 0.78mg	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	14% 1.13mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	219% 5.03mg	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	23% 161mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	6.58% 243g	34.2% 1267g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Frozen Turnip Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Frozen Turnip Greens?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Frozen Turnip Greens:

• 300 kcal of Frozen Turnip Greens, Unprepared contain more Vitamin A, 1.8 times more Vitamin B1, 18.3 times more Vitamin B2, 1.4 times more Vitamin B6, 34.8 times more Vitamin B9 and 8.9 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Turnip Greens provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Frozen Turnip Greens:

• 300 kcal of Frozen Turnip Greens, Unprepared contain 99.8 times more Calcium, 18.2 times more Iron, 4.6 times more Magnesium, 9.7 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, 12.7 times more Selenium, 10.1 times more Sodium, 2.5 times more Zinc and 5.2 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Turnip Greens contain similar levels of Copper per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.4 times more Carbohydrate than Frozen Turnip Greens.
• While 300 kcal of Frozen Turnip Greens, Unprepared contain 36.8 times more Omega 3, 7 times more Fiber and 5.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Turnip Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Omega 6 in 300 calories.