Comparing Nutrients in 100 grams Baked Red Potatoes VS Kale

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Kale	27%	31%	42%

Macro Nutrients

	Baked Red Potatoes	Kale	Recommended Dietary Allowance
Energy	3% 87kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.7% 0.29g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	1.37% 0.99g	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	0.57% 0.41g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.18g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	5.2% 2.92g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Kale	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	26.8% 241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	7.38% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	11.3% 0.15mg	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	15.5% 62μg	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	104% 93mg	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	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Kale	Recommended Dietary Allowance
Calcium	0.9% 9mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	5.9% 0.053mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	40% 0.92mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	3.55% 0.39mg	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 Kale:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Kale.
• While Raw Kale contains 241 times more Vitamin A, 1.6 times more Vitamin B1, 6.9 times more Vitamin B2, 2.3 times more Vitamin B9, 7.4 times more Vitamin C, 8.3 times more Vitamin E and 139.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Kale have similar amounts of Vitamin B5 per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Baked Whole Red Potatoes have 3.3 times more Copper, 1.3 times more Phosphorus and 1.6 times more Potassium than Raw Kale.
• While Raw Kale contains 28.2 times more Calcium, 2.3 times more Iron, 5.3 times more Manganese and 4.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Kale have similar amounts of Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 2.5 times more Energy, 4.4 times more Carbohydrate and 1.4 times more Sugars than Raw Kale.
• While Raw Kale contains 9.9 times more Fat, 25.2 times more Omega 3, 5.9 times more Omega 6, 2.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Kale have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.