Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Baked Potato Flesh	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.38% 0.065g	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	5.3% 6.87g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	2.1% 1.5g	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	5.6% 2.13g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 611μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.35% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	7.3% 0.095mg	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	11.7% 46.8μg	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	20% 18mg	28.7% 25.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	490% 588μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	21% 0.19mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	24.7% 0.57mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Frozen Turnip Greens And Turnips per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cooked Frozen Turnip Greens And Turnips:

• 5 ounces of Baked Potato Flesh have 2.1 times more Vitamin B1, 2.9 times more Vitamin B3, 6.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Frozen Turnip Greens And Turnips.
• While 5 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain more Vitamin A, 3.1 times more Vitamin B2, 3.7 times more Vitamin B9, 1.4 times more Vitamin C, 53.3 times more Vitamin E and 1383.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Cooked Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cooked Frozen Turnip Greens And Turnips:

• 5 ounces of Baked Potato Flesh have 1.6 times more Copper, 1.6 times more Phosphorus and 1.8 times more Potassium than Cooked Frozen Turnip Greens And Turnips.
• While 5 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 25.6 times more Calcium, 5 times more Iron, 2.5 times more Manganese, 3.7 times more Selenium and 1.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Frozen Turnip Greens And Turnips contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.7 times more Energy, 4.4 times more Carbohydrate and 1.6 times more Sugars than Cooked Frozen Turnip Greens And Turnips.
• While 5 oz of Boiled and Drained Frozen Turnip Greens And Turnips contain 11.4 times more Omega 3, 2.1 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 Cooked Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Turnip Greens And Turnips provide inadequate amounts of Omega 6 in five ounces.