Comparing Nutrients in 300 calories Baked Red Potatoes VS Canned Turnip Greens

Weight per 300 calories

• Baked Red Potatoes: 345g
• Canned Turnip Greens: 1579g

Baked Red Potatoes have 4.6 times more energy per 100g than Canned Turnip Greens. It has average energy density when compared to other foods. Canned Turnip Greens no Salt having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Baked Red Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	34% 44.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	9.15% 6.63g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	54% 20.5g	38g per day for Men 19-50 years
Protein	14% 7.93g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	523% 4705μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	35.5% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	48.6% 0.63mg	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	23.3% 93μg	363% 1453μg	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	48.3% 43.4mg	272% 245mg	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	1.84% 0.28mg	155% 23.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	3776% 4532μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	3.1% 31mg	186% 1863mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	146% 1.3mg	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	30% 2.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	181% 4.15mg	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	35.5% 248mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	65.5% 2226mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	7.15% 264g	40.4% 1495g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Canned Turnip Greens:

• Baked Whole Red Potatoes have 1.6 times more Vitamin B1 than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 1364.5 times more Vitamin A, 5.5 times more Vitamin B2, 2.9 times more Vitamin B5, 15.6 times more Vitamin B9, 5.6 times more Vitamin C, 84.1 times more Vitamin E and 469.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Turnip Greens no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Turnip Greens:

• Canned Turnip Greens no Salt contain 60 times more Calcium, 2.2 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 7 times more Manganese, 1.3 times more Phosphorus, 11.1 times more Sodium, 2.6 times more Zinc and 5.7 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Turnip Greens no Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.5 times more Carbohydrate than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 9.2 times more Fat, 8 times more Saturated Fat, 25.6 times more Omega 3, 3.4 times more Omega 6, 1.3 times more Sugars, 3.3 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Turnip Greens no Salt have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Turnip Greens no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.