Comparing Nutrients in 7 ounces Frozen Kale VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Kale	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	7.45% 9.7g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	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	10.4% 3.97g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	8.43% 33.7μg	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	86.7% 78mg	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	7.54% 1.13mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Baked Potato Skin	Recommended Dietary Allowance
Calcium	27% 270mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	23% 1.85mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	8.22% 57.5mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	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% 29.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.54% 94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen 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 Frozen Kale vs Baked Potato Skin:

• 7 ounces of Frozen Kale have 206 times more Vitamin A, 2.9 times more Vitamin C, 14.3 times more Vitamin E and 196.2 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Vitamin B1, 4.4 times more Vitamin B3, 16.5 times more Vitamin B5, 6.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Kale, Unprepared.
• Both Frozen Kale and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Kale, Unprepared as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Kale have 4 times more Calcium and 1.9 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 17.8 times more Copper, 7.6 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium and 2.7 times more Zinc than Frozen Kale, Unprepared.
• 7 ounces of Frozen Kale lack sufficient amounts of Zinc
• Both Frozen Kale, Unprepared as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Kale have 11.7 times more Omega 3 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 7.1 times more Energy, 9.4 times more Carbohydrate, 4 times more Fiber and 1.6 times more Protein than Frozen Kale, Unprepared.
• 7 ounces of Frozen Kale provide inadequate amounts of Energy
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.