Comparing Nutrients in 7 ounces Baked Red Potatoes VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Baked Red Potatoes	Turnip Greens	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	11% 14g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	2.2% 1.6g	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	1.2% 0.87g	0.79% 0.58g	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	% 1.1g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Turnip Greens	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	40% 0.52mg	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	13.4% 53.6μg	96% 385μg	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	27.8% 25mg	132% 119mg	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	1.06% 0.16mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Turnip Greens	Recommended Dietary Allowance
Calcium	1.8% 18mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	77% 0.69mg	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	17.4% 1.4mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	40.2% 0.92mg	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	20.4% 143mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Turnip Greens:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B3 than Raw Turnip Greens.
• While Raw Turnip Greens contain 579 times more Vitamin A, 2 times more Vitamin B2, 7.2 times more Vitamin B9, 4.8 times more Vitamin C, 35.8 times more Vitamin E and 89.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Turnip Greens have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Baked Whole Red Potatoes as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Turnip Greens:

• Baked Whole Red Potatoes have 1.7 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Raw Turnip Greens.
• While Raw Turnip Greens contain 21.1 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.7 times more Manganese and 3.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Turnip Greens have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 2.7 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Protein than Raw Turnip Greens.
• While Raw Turnip Greens contain 5.6 times more Omega 3 and 1.8 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.