Comparing Nutrients in 100 grams Frozen Kale VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Kale	Baked Potato Flesh	Recommended Dietary Allowance
Energy	0.97% 28kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.75% 4.88g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	2.34% 1.7g	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	5.26% 2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	23% 0.3mg	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	4.25% 17μg	2.25% 9μg	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	43.7% 39.3mg	14.2% 13mg	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	3.8% 0.57mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	278% 334μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	13.6% 136mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	24% 0.22mg	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	11.6% 0.93mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	7% 0.16mg	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	4.14% 29mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Kale versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Kale vs Baked Potato Flesh:

• 100 grams of Frozen Kale have more Vitamin A, 5.3 times more Vitamin B2, 1.9 times more Vitamin B9, 3.1 times more Vitamin C, 14.3 times more Vitamin E and 1112 times more Vitamin K than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.9 times more Vitamin B1, 2 times more Vitamin B3, 10.7 times more Vitamin B5 and 3.3 times more Vitamin B6 than Frozen Kale, Unprepared.
• 100 grams of Frozen Kale have insufficient amounts of Vitamin B5
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Kale, Unprepared as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Kale vs Baked Potato Flesh:

• 100 grams of Frozen Kale have 27.2 times more Calcium, 2.7 times more Iron, 2.8 times more Manganese and 1.2 times more Water than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 4.7 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus and 1.6 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Baked Potato Flesh contain similar levels of Potassium per 100 grams.
• 100 grams of Frozen Kale lack sufficient amounts of Zinc
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Frozen Kale, Unprepared as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Kale have 11.7 times more Omega 3, 1.3 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 3.3 times more Energy, 4.4 times more Carbohydrate and 2 times more Sugars than Frozen Kale, Unprepared.
• 100 grams of Frozen Kale provide inadequate amounts of Energy
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 100 grams.