Comparing Nutrients in 7 ounces Baked Potato Flesh VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Baked Potato Flesh	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	6.36% 185kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	7.6% 9.9g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.05% 1.5g	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	7.83% 2.98g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	12% 6.65g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	119% 1068μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	2.74% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	10.2% 0.13mg	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	4.47% 18μg	19.3% 77.4μg	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	28.2% 25.4mg	48% 43.3mg	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	0.53% 0.079mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	858% 1030μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	33% 0.3mg	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	8.7% 0.69mg	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	41% 0.94mg	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% 99mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Frozen Turnip Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Cooked Frozen Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Cooked Frozen Turnip Greens:

• 7 ounces of Baked Potato Flesh have 1.9 times more Vitamin B1, 3 times more Vitamin B3, 8 times more Vitamin B5 and 4.5 times more Vitamin B6 than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain more Vitamin A, 3.5 times more Vitamin B2, 4.3 times more Vitamin B9, 1.7 times more Vitamin C, 66.5 times more Vitamin E and 1729.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 7 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Cooked Frozen Turnip Greens:

• 7 ounces of Baked Potato Flesh have 1.4 times more Copper, 1.5 times more Phosphorus and 1.7 times more Potassium than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain 30.4 times more Calcium, 5.5 times more Iron, 3 times more Manganese, 4 times more Selenium and 1.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Frozen Turnip Greens contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 3.2 times more Energy, 4.3 times more Carbohydrate and 2.3 times more Sugars than Cooked Frozen Turnip Greens.
• While 7 oz of Boiled and Drained Frozen Turnip Greens contain 11.9 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Turnip Greens provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Omega 6 in seven ounces.