Comparing Nutrients in 5 ounces Boiled Kale VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Kale	Potato Skin	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	5.78% 7.5g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	NA	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	0.82% 0.6g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Potato Skin	Recommended Dietary Allowance
Vitamin A	23% 207μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	26% 0.34mg	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	23% 92μg	6.02% 24μg	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	28% 25.2mg	18% 16mg	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	15.2% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Potato Skin	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	66.6% 0.6mg	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	15% 1.2mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	37% 0.85mg	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	8.5% 59.5mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kale versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kale vs Potato Skin:

• 5 ounces of Boiled Kale have more Vitamin A, 3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled and Drained Kale.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Kale as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kale vs Potato Skin:

• 5 ounces of Boiled Kale have 5 times more Calcium than Potato Skin.
• While 5 oz of Raw Potato Skin contain 6.3 times more Copper, 3.9 times more Iron, 2.9 times more Potassium and 1.3 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Potato Skin contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• Both Boiled and Drained Kale as well as Raw Potato Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kale have 37.1 times more Omega 3 and 1.6 times more Fiber than Potato Skin.
• While 5 oz of Raw Potato Skin contain 1.6 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Kale.
• Both Boiled Kale and Potato Skin offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Kale provide inadequate amounts of Energy
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale as well as Raw Potato Skin provide inadequate amounts of Omega 6 in five ounces.