Comparing Nutrients in 300 calories Baked White Potatoes VS Boiled Beet Greens

Weight per 300 calories

• Baked White Potatoes: 326g
• Boiled Beet Greens: 1111g

Baked White Potatoes have 3.4 times more energy per 100g than Boiled Beet Greens. It has average energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	4.25% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.2% 6.67g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	473% 4256μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	34.7% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	113% 1.47mg	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	31% 124μg	39% 156μg	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	45.7% 41mg	307% 277mg	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	0.87% 0.13mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	4481% 5378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	310% 2.8mg	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	26% 2.1mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	248% 5.7mg	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% 245mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	297% 10100mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	179% 2678mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	6.65% 246g	26.8% 990g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 1305 times more Vitamin A, 8.3 times more Vitamin B1, 22.9 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 6.7 times more Vitamin C, 154.2 times more Vitamin E and 610.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 38.8 times more Calcium, 6.7 times more Copper, 10.1 times more Iron, 8.6 times more Magnesium, 9.3 times more Manganese, 1.9 times more Phosphorus, 5.7 times more Potassium, 6.1 times more Selenium, 117.3 times more Sodium, 4.9 times more Zinc and 4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Beet Greens contain 1.4 times more Omega 3, 4.5 times more Omega 6, 1.3 times more Sugars, 4.7 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Beet Greens have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.