Comparing Nutrients in 300 calories Baked White Potatoes VS Cooked Frozen Turnips

Weight per 300 calories

• Baked White Potatoes: 326g
• Cooked Frozen Turnips: 1304g

Baked White Potatoes have 4 times more energy per 100g than Cooked Frozen Turnips. It has average energy density when compared to other foods. Boiled and Drained Frozen Turnips having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Baked White Potatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.15% 0.37g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	42.3% 30.7g	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	68.6% 26g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	67.2% 0.87mg	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	26% 104μg	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	56.5% 51mg	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	1.74% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	91% 0.82mg	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	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	56.7% 1.3mg	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	35% 245mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	70% 2374mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	6.65% 246g	33% 1221g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Cooked Frozen Turnips:

• Baked Whole White Potatoes have 6.8 times more Vitamin K than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B9 and Vitamin C per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cooked Frozen Turnips:

• Boiled and Drained Frozen Turnips contain 12.8 times more Calcium, 2 times more Copper, 6.1 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 4.8 times more Selenium, 20.6 times more Sodium, 2.3 times more Zinc and 5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.2 times more Carbohydrate than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 6.4 times more Fat, 25.1 times more Omega 3, 6.1 times more Sugars, 3.8 times more Fiber and 2.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Frozen Turnips have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Turnips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.