Comparing Nutrients in 5 ounces Baked Red Potatoes VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Baked Red Potatoes	Boiled Escarole	Recommended Dietary Allowance
Energy	4.25% 123kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	3.35% 4.35g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0.45% 0.33g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	1.74% 0.023mg	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	9.57% 38.3μg	27.6% 111μg	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	5.2% 4.68mg	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	0.76% 0.11mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	250% 300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Escarole	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.5μg	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	12.4% 0.99mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	23.7% 0.55mg	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	14.6% 102mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Boiled Escarole:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, 5.1 times more Vitamin B3, 13.3 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 94 times more Vitamin A, 2.4 times more Vitamin B5, 2.9 times more Vitamin B9, 5 times more Vitamin E and 75.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Escarole without Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Boiled Escarole:

• Baked Whole Red Potatoes have 2 times more Copper, 2.2 times more Magnesium, 3.3 times more Phosphorus and 2.2 times more Potassium than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 5.1 times more Calcium, 2.2 times more Manganese, 1.6 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Escarole without Salt have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 5.8 times more Energy, 6.4 times more Carbohydrate, 6.2 times more Sugars and 2 times more Protein than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Escarole without Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.