Comparing Nutrients in 100 grams Baked Red Potatoes VS Collards

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Collards	31%	14%	55%

Macro Nutrients

	Baked Red Potatoes	Collards	Recommended Dietary Allowance
Energy	3% 87kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	6.75% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	4.17% 5.4g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	0.63% 0.46g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	5.4% 3.02g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Collards	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	28% 251μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	5.34% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	12.7% 0.17mg	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	6.75% 27μg	32.3% 129μg	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	14% 12.6mg	39.2% 35.3mg	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% 0.08mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	364% 437μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Collards	Recommended Dietary Allowance
Calcium	0.9% 9mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	5.1% 0.046mg	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	8.75% 0.7mg	5.88% 0.47mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	28.6% 0.66mg	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	10.3% 72mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	6.26% 213mg	3400mg per day for Men 19-50 years
Selenium	NA	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.42% 89.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Collards:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Collards.
• While Raw Collards contain 251 times more Vitamin A, 2.6 times more Vitamin B2, 4.8 times more Vitamin B9, 2.8 times more Vitamin C, 28.3 times more Vitamin E and 156.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Collards:

• Baked Whole Red Potatoes have 3.8 times more Copper, 1.5 times more Iron, 2.9 times more Phosphorus, 2.6 times more Potassium and 1.9 times more Zinc than Raw Collards.
• While Raw Collards contain 25.8 times more Calcium, 3.8 times more Manganese and 1.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Collards have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 2.7 times more Energy, 3.6 times more Carbohydrate and 3.1 times more Sugars than Raw Collards.
• While Raw Collards contain 7.2 times more Omega 3, 2.2 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.