Comparing Nutrients in 5 ounces Baked Red Potatoes VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Baked Red Potatoes	Boiled Turnips	Recommended Dietary Allowance
Energy	4.25% 123kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.075% 0.013g	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	5.5% 7.17g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	5.85% 4.24g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	3.2% 12.8μg	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	18.3% 16.4mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Turnips	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	0.31% 0.003mg	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	12.4% 0.99mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	4.38% 0.1mg	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	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	7.38% 251mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Turnips per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Boiled Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Baked Red Potatoes have 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 3 times more Vitamin B9 and 28 times more Vitamin K than Boiled Turnips.
• Both Baked Red Potatoes and Boiled Turnips provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Turnips have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Baked Whole Red Potatoes as well as Boiled and Drained Turnips have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Baked Red Potatoes have 87 times more Copper, 3.9 times more Iron, 3.1 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium and 3.3 times more Zinc than Boiled Turnips.
• While 5 oz of Boiled and Drained Turnips contain 3.7 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Turnips contain similar levels of Water per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 5 ounces of Boiled Turnips lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 4 times more Energy, 3.9 times more Carbohydrate and 3.2 times more Protein than Boiled Turnips.
• While 5 oz of Boiled and Drained Turnips contain 2.1 times more Omega 3 and 2.1 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Turnips offer comparable quantities of Fiber per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 5 ounces of Boiled Turnips provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Boiled and Drained Turnips provide inadequate amounts of Omega 6 in five ounces.