Comparing Nutrients in 500 calories Baked Red Potatoes VS Boiled Kale with Salt

Weight per 500 calories

• Baked Red Potatoes: 575g
• Boiled Kale with Salt: 1136g

Baked Red Potatoes have 2 times more energy per 100g than Boiled Kale with Salt. It has average energy density when compared to other foods. Boiled and Drained Kale with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled Kale with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Kale with Salt	27%	25%	48%

Macro Nutrients

	Baked Red Potatoes	Boiled Kale with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	14% 13.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	19% 13.8g	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	3.5% 2.53g	6.6% 4.77g	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	% 3.16g	% 6.14g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 2.84g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	68.8% 26g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	184% 1659μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	55% 0.72mg	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	38.8% 155μg	185% 739μg	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	80.5% 72.4mg	225% 202mg	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	3.07% 0.46mg	122% 18.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	3963% 4756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	170% 1705mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	84.6% 0.76mg	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	50.3% 4.02mg	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	67.6% 284mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	268% 6.16mg	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	59% 414mg	68% 477mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	48% 1636mg	3400mg per day for Men 19-50 years
Selenium	NA	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	191% 2864mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	12% 441g	27.6% 1021g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Boiled Kale With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Boiled Kale with Salt?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Boiled Kale with Salt:

• 500 calories of Baked Red Potatoes have 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled Kale with Salt.
• While 500 kcal of Boiled and Drained Kale with Salt contain 288.7 times more Vitamin A, 1.7 times more Vitamin B1, 5.5 times more Vitamin B2, 4.8 times more Vitamin B9, 2.8 times more Vitamin C, 39.8 times more Vitamin E and 295.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Kale with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Boiled Kale with Salt:

• 500 calories of Baked Red Potatoes have 1.3 times more Copper and 1.9 times more Potassium than Boiled Kale with Salt.
• While 500 kcal of Boiled and Drained Kale with Salt contain 33 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 6.2 times more Manganese, 41.5 times more Sodium, 1.3 times more Zinc and 2.3 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Kale with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.9 times more Carbohydrate than Boiled Kale with Salt.
• While 500 kcal of Boiled and Drained Kale with Salt contain 16 times more Fat, 43.6 times more Omega 3, 10.3 times more Omega 6, 1.7 times more Sugars, 2.5 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Kale with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6