Comparing Nutrients in 5 ounces Kale VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Kale	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.43% 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	4.8% 6.27g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	0.8% 0.58g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Kale	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	38% 342μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.67mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	22% 88μg	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	147% 132mg	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	6.24% 0.94mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	460% 552μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	36% 360mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	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	28.3% 2.27mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	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	11% 78mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	16.3% 554mg	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	5% 75mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.43% 127g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Kale 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 Kale vs Baked Potato Flesh:

• 5 ounces of Kale have more Vitamin A, 16.5 times more Vitamin B2, 6.9 times more Vitamin B9, 7.3 times more Vitamin C, 16.5 times more Vitamin E and 1298.7 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Kale.
• Both Kale and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Kale 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 Kale vs Baked Potato Flesh:

• 5 ounces of Kale have 50.8 times more Calcium, 4.6 times more Iron, 1.3 times more Magnesium, 5.7 times more Manganese, 10.6 times more Sodium and 1.3 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 4.1 times more Copper than Raw Kale.
• Both Kale and Baked Potato Flesh contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Kale 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 Kale have 37.8 times more Omega 3, 2.7 times more Fiber and 1.5 times more Protein than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.7 times more Energy, 4.9 times more Carbohydrate and 1.7 times more Sugars than Raw Kale.
• 5 ounces of Kale provide inadequate amounts of Energy
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Kale as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in five ounces.