Comparing Nutrients in 100 calories Baked White Potatoes VS Boiled Beet Greens

Weight per 100 calories

• Baked White Potatoes: 109g
• Boiled Beet Greens: 370g

Baked White Potatoes have 3.4 times more energy per 100g than Boiled Beet Greens. It has average energy density when compared to other foods. Boiled and Drained Beet Greens having very low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Boiled Beet Greens?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Beet Greens	30%	5%	65%

Macro Nutrients

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	3.07% 2.22g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	158% 1419μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	24.4% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	37.6% 0.49mg	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	10.3% 41.3μg	13% 52μg	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	15.2% 13.7mg	102% 92mg	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	0.29% 0.043mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	1494% 1793μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Beet Greens	Recommended Dietary Allowance
Calcium	1.1% 11mg	42.2% 422mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	103% 0.93mg	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% 0.7mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	82.8% 1.9mg	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	11.6% 81.5mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	99% 3367mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	2.2% 82g	8.92% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 1305 times more Vitamin A, 8.3 times more Vitamin B1, 22.9 times more Vitamin B2, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, 6.7 times more Vitamin C, 154.2 times more Vitamin E and 610.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Beet Greens have similar amounts of Vitamin B3 per 100 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Boiled Beet Greens:

• Boiled and Drained Beet Greens contain 38.8 times more Calcium, 6.7 times more Copper, 10.1 times more Iron, 8.6 times more Magnesium, 9.3 times more Manganese, 1.9 times more Phosphorus, 5.7 times more Potassium, 6.1 times more Selenium, 117.3 times more Sodium, 4.9 times more Zinc and 4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Beet Greens contain 1.4 times more Omega 3, 4.5 times more Omega 6, 1.3 times more Sugars, 4.7 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Beet Greens have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Drained Beet Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.