Comparing Nutrients in 5 ounces Baked Potato Flesh VS Kale

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Kale	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.43% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.94% 1.4g	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	0.8% 0.58g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Kale	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16% 0.21mg	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	3.2% 12.8μg	22% 88μg	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	20% 18mg	147% 132mg	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	0.38% 0.057mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Kale	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	8.35% 0.075mg	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	6.2% 0.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	56.7% 1.3mg	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	10% 71mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Kale per 5 oz

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

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

• 5 ounces of Baked Potato Flesh have 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Kale.
• While 5 oz of Raw Kale contain 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Kale 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 Baked Potatoes Flesh no Salt as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Kale:

• 5 ounces of Baked Potato Flesh have 4.1 times more Copper than Kale.
• While 5 oz of Raw Kale contain 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Kale contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Kale lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.7 times more Energy, 4.9 times more Carbohydrate and 1.7 times more Sugars than Kale.
• While 5 oz of Raw Kale contain 37.8 times more Omega 3, 2.7 times more Fiber and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 5 ounces of Kale provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Raw Kale provide inadequate amounts of Omega 6 in five ounces.