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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Baked Potato Flesh	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.19% 0.033g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0% 0μg	48% 432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	8.07% 0.1mg	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	14.5% 58μg	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	40.6% 36.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	8.03% 0.072mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	13.6% 0.31mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	3.4% 116mg	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	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS 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 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 Frozen Turnip Greens And Turnips:

• 5 ounces of Baked Potato Flesh have 2.4 times more Vitamin B1, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 4.1 times more Vitamin B6 than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain more Vitamin A, 4.2 times more Vitamin B2, 4.6 times more Vitamin B9 and 2 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Potato Flesh have 4.2 times more Copper, 1.4 times more Magnesium, 2.1 times more Phosphorus, 4.8 times more Potassium and 1.8 times more Zinc than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 22.8 times more Calcium, 4.7 times more Iron and 1.4 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Turnip Greens And Turnips contain similar levels of Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• 5 ounces of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens And Turnips, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 4.4 times more Energy and 6.4 times more Carbohydrate than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 6.5 times more Omega 3, 1.6 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 5 ounces of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Omega 6 in five ounces.