Comparing Nutrients in 5 ounces Baked White Potatoes VS Boiled Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	3% 2.17g	1.17% 0.85g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11% 4.1g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	60.3% 543μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	14.4% 0.19mg	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	13.5% 54μg	4.96% 20μg	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	39.2% 35.3mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	572% 686μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	1.4% 14mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	39.5% 0.36mg	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	11.3% 0.91mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	31.7% 0.73mg	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	15% 106mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Boiled Beet Greens:

• Baked Whole White Potatoes have 3.1 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 383 times more Vitamin A, 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2 times more Vitamin C, 45.3 times more Vitamin E and 179.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Beet Greens have similar amounts of Vitamin B5 per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Boiled Beet Greens:

• Baked Whole White Potatoes have 1.8 times more Phosphorus than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 11.4 times more Calcium, 2 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 2.7 times more Manganese, 1.7 times more Potassium, 1.8 times more Selenium, 34.4 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Beet Greens have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 3.4 times more Energy, 3.9 times more Carbohydrate and 2.6 times more Sugars than Boiled and Drained Beet Greens.
• While Boiled and Drained Beet Greens contain 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Beet Greens have similar amounts of Protein per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.