Comparing Nutrients in 5 ounces Chicory Greens VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Chicory Greens	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.12% 6.66g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.32% 2.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	45% 405μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	33% 0.43mg	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	39% 156μg	3.2% 12.8μg	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	37.8% 34mg	20% 18mg	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	21.4% 3.2mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	352% 422μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	14% 142mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	34% 0.3mg	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	16% 1.28mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	9.92% 0.23mg	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	9.5% 66.6mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.52% 130g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Chicory Greens versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chicory Greens vs Baked Potato Flesh:

• 5 ounces of Chicory Greens have more Vitamin A, 4.8 times more Vitamin B2, 2.1 times more Vitamin B5, 12.2 times more Vitamin B9, 1.9 times more Vitamin C, 56.5 times more Vitamin E and 992 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Vitamin B1, 2.8 times more Vitamin B3 and 2.9 times more Vitamin B6 than Raw Chicory Greens.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Chicory Greens as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chicory Greens vs Baked Potato Flesh:

• 5 ounces of Chicory Greens have 20 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 2.7 times more Manganese, 9 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• Both Chicory Greens and Baked Potato Flesh contain similar levels of Magnesium, Phosphorus and Potassium per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Chicory Greens as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chicory Greens have 2.7 times more Fiber than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 4 times more Energy, 4.6 times more Carbohydrate and 2.4 times more Sugars than Raw Chicory Greens.
• Both Chicory Greens and Baked Potato Flesh offer comparable quantities of Protein per five ounces.
• 5 ounces of Chicory Greens provide inadequate amounts of Energy
• Both Raw Chicory Greens as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.