Comparing Nutrients in 300 calories Baked Potato Skin VS Cooked Frozen Kale

Weight per 300 calories

• Baked Potato Skin: 152g
• Cooked Frozen Kale: 833g

Baked Potato Skin has 5.5 times more energy per 100g than Cooked Frozen Kale. It has above average energy density when compared to other foods. Boiled and Drained Frozen Kale having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Cooked Frozen Kale?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Baked Potato Skin	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	34% 44g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	14% 10g	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	4.83% 3.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	31.5% 12g	50.4% 19g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	135% 1217μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	40.4% 0.53mg	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	8.33% 33.3μg	135% 542μg	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	22.7% 20.5mg	165% 148mg	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	0.4% 0.061mg	89.4% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	2906% 3488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	62% 0.56mg	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	133% 10.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	196% 4.5mg	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	22% 153mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	20.2% 749g	3700g per day for Men 19-50 years

Baked Potato Skin VS Cooked Frozen Kale Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Cooked Frozen Kale?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Cooked Frozen Kale:

• 300 calories of Baked Potato Skin have 1.2 times more Vitamin B3 and 1.8 times more Vitamin B6 than Cooked Frozen Kale.
• While 300 kcal of Boiled and Drained Frozen Kale contain 803 times more Vitamin A, 2.8 times more Vitamin B1, 7.3 times more Vitamin B2, 16.3 times more Vitamin B9, 7.3 times more Vitamin C, 221.4 times more Vitamin E and 1354 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Frozen Kale provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Cooked Frozen Kale:

• 300 calories of Baked Potato Skin have 2.2 times more Copper and 1.5 times more Iron than Cooked Frozen Kale.
• While 300 kcal of Boiled and Drained Frozen Kale contain 24.3 times more Calcium, 3.2 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 7.9 times more Selenium, 4.2 times more Sodium, 3 times more Zinc and 10.4 times more Water than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 1.6 times more Carbohydrate than Cooked Frozen Kale.
• While 300 kcal of Boiled and Drained Frozen Kale contain 66.6 times more Fat, 184.8 times more Omega 3, 44.3 times more Omega 6, 4.8 times more Sugars, 1.6 times more Fiber and 3.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Cooked Frozen Kale offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6