Comparing Nutrients in 7 ounces Baked White Potatoes VS Collards

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Collards	31%	14%	55%

Macro Nutrients

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	1.26% 0.91g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	25% 0.33mg	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	19% 75.4μg	64% 256μg	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	78% 70mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Collards	Recommended Dietary Allowance
Calcium	2% 20mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	10% 0.091mg	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	16% 1.27mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	56.8% 1.3mg	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	21.3% 149mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Collards:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Collards.
• While Raw Collards contain 251 times more Vitamin A, 3 times more Vitamin B2, 3.4 times more Vitamin B9, 2.8 times more Vitamin C, 56.5 times more Vitamin E and 161.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Collards have similar amounts of Vitamin B1 per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Collards:

• Baked Whole White Potatoes have 2.8 times more Copper, 1.4 times more Iron, 3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Raw Collards.
• While Raw Collards contain 23.2 times more Calcium, 3.5 times more Manganese, 2.6 times more Selenium and 2.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Collards have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.9 times more Energy, 3.9 times more Carbohydrate and 3.3 times more Sugars than Raw Collards.
• While Raw Collards contain 7.2 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.