Comparing Nutrients in 7 ounces Boiled Kale VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Kale	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	3.83% 2.78g	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	1.15% 0.83g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	32% 290μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	94% 1.2mg	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	32.2% 129μg	11% 43.7μg	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	39.2% 35.3mg	29.8% 26.8mg	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	21.3% 3.2mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Baked Potato Skin	Recommended Dietary Allowance
Calcium	29.8% 298mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	180% 1.62mg	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	21% 1.67mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	53% 1.22mg	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	12% 83.3mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.8% 178g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Kale versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Kale vs Baked Potato Skin:

• 7 ounces of Boiled Kale have 146 times more Vitamin A, 1.3 times more Vitamin B2, 3 times more Vitamin B9, 1.3 times more Vitamin C, 40.3 times more Vitamin E and 246.2 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Vitamin B1, 6.7 times more Vitamin B3, 5 times more Vitamin B5 and 9.7 times more Vitamin B6 than Boiled and Drained Kale.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Kale as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Kale vs Baked Potato Skin:

• 7 ounces of Boiled Kale have 4.4 times more Calcium and 1.9 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 12.2 times more Copper, 8.4 times more Iron, 1.7 times more Magnesium, 2.4 times more Phosphorus, 4 times more Potassium and 1.8 times more Zinc than Boiled and Drained Kale.
• Both Boiled Kale and Baked Potato Skin contain similar levels of Manganese per seven ounces.
• Both Boiled and Drained Kale as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Kale have 37.1 times more Omega 3 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5.5 times more Energy, 8.7 times more Carbohydrate, 2 times more Fiber and 1.5 times more Protein than Boiled and Drained Kale.
• 7 ounces of Boiled Kale provide inadequate amounts of Energy
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Kale as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.