Comparing Nutrients in 500 calories Kale VS Baked White Potatoes

Weight per 500 calories

• Kale: 1429g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Raw Kale, which is average in comparison to other foods. Kale having low energy density.

Which food has more nutrients per 500 calories - Kale or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Kale	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	7.95% 2.54g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	88% 115g	130g per day for Men 19-50 years
Sugars	19.5% 14g	11.5% 8.3g	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	8.08% 5.86g	2.7% 1.96g	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	% 5.7g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 2.57g	% 2.17g	g per day for Men 19-50 years
Fiber	154% 58.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Kale	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	383% 3443μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.96mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	88.2% 1.15mg	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	221% 886μg	51.6% 207μg	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	1483% 1334mg	76% 68.5mg	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	63% 9.43mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4638% 5566μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Baked White Potatoes	Recommended Dietary Allowance
Calcium	363% 3629mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	76.7% 0.69mg	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	286% 23mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	112% 471mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	571% 13mg	44.7% 1.03mg	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	112% 786mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	146% 4971mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	50.6% 5.57mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	34.6% 1280g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Kale vs Baked White Potatoes:

• Raw Kale has 633.5 times more Vitamin A, 6.2 times more Vitamin B1, 21.2 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, 19.5 times more Vitamin C, 43.4 times more Vitamin E and 379.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Raw Kale as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Kale vs Baked White Potatoes:

• Raw Kale has 66.8 times more Calcium, 6.6 times more Iron, 3.2 times more Magnesium, 12.8 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 4.7 times more Selenium, 19.9 times more Sodium, 2.9 times more Zinc and 3.1 times more Water than Baked Whole White Potatoes.
• Both Raw Kale and Baked Whole White Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Kale has 26.1 times more Fat, 11.7 times more Saturated Fat, 66.2 times more Omega 3, 15.6 times more Omega 6, 1.7 times more Sugars, 3 times more Fructose, 5.1 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate than Raw Kale.
• Both Raw Kale and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Raw Kale as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.