Comparing Nutrients in 100 grams 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	0.97% 28kcal	6.83% 198kcal	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	35.4% 46g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	1.93% 1.4g	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	20.8% 7.9g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	47.2% 0.61mg	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	5.5% 22μg	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	15% 13.5mg	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	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Baked Potato Skin	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	91% 0.82mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	26.8% 0.62mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.46% 91g	1.28% 47.3g	3700g per day for Men 19-50 years

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

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Frozen Kale have insufficient amounts of Vitamin B5
• 100 grams 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 100 grams.

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

• 100 grams of Frozen Kale have 4 times more Calcium and 1.9 times more Water than Baked Potato Skin.
• While 100 g 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.
• 100 grams of Frozen Kale lack sufficient amounts of Zinc
• Both Frozen Kale, Unprepared as well as Baked Potato Skin 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 than Baked Potato Skin.
• While 100 g 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.
• 100 grams of Frozen Kale provide inadequate amounts of Energy
• 100 grams 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 100 grams.