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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Baked Potato Skin	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	9.68% 281kcal	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	50.2% 65.3g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	29.5% 11g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	48% 432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	7.8% 31μg	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	21.3% 19mg	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	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	4.8% 48mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	125% 9.98mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	20.5% 143mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.57% 132g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin 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 Skin vs Frozen Turnip Greens And Turnips:

• 5 ounces of Baked Potato Skin have 2.8 times more Vitamin B1, 1.2 times more Vitamin B2, 7.9 times more Vitamin B3, 7 times more Vitamin B5 and 8.3 times more Vitamin B6 than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 305 times more Vitamin A, 1.9 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Baked Potato Skin 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 Skin vs Frozen Turnip Greens And Turnips:

• 5 ounces of Baked Potato Skin have 16 times more Copper, 4.3 times more Iron, 2.4 times more Magnesium, 2.8 times more Manganese, 4.2 times more Phosphorus, 7 times more Potassium and 3.1 times more Zinc than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 3.4 times more Calcium and 2 times more Water than Baked Potato Skin.
• 5 ounces of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• Both Baked Potato Skin 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 Skin have 9.4 times more Energy, 13.6 times more Carbohydrate, 3.3 times more Fiber and 1.7 times more Protein than Frozen Turnip Greens And Turnips.
• While 5 oz of Frozen Turnip Greens And Turnips, Unprepared contain 6.5 times more Omega 3 than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• 5 ounces of Frozen Turnip Greens And Turnips provide inadequate amounts of Energy
• Both Baked Potato Skin as well as Frozen Turnip Greens And Turnips, Unprepared provide inadequate amounts of Omega 6 in five ounces.