Comparing Nutrients in 100 calories CollardsVS Baked Red Potatoes

Weight per 100 calories

Collards

313g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 2.7 times more energy per unit of mass than Raw Collards, which is average in comparison to other foods. Collards having low energy density.

Which food has more nutrients per 100 calories - Collards or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Collards

31%

14%

55%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Collardsvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.97%1.9g

Fat

0.18%0.17g

1.9 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

0.14%0.046g

0.17 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21%0.34g

Omega 3

1.08%0.017g

0.34 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

0.33%0.056g

0.26 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

17.3%22.5g

17 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2%1.44g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.44 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.52g

NA gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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33%12.5g

Fiber

5.44%2.07g

12.5 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.44g

Protein

4.72%2.64g

9.44 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Collardsvs Baked Red Potatoes

87%784μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

784 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg

Vitamin B1

6.9%0.083mg

Thiamine

0.17 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.3%0.41mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.41 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.5%2.3mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.7%0.83mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.83 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.7%0.52mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.52 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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101%403μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

403 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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123%110mg

Vitamin C

16%14.5mg

Ascorbic acid

110 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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47%7.06mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

7.06 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1138%1366μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

1366 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Collardsvs Baked Red Potatoes

72.5%725mg

Calcium

1.03%10.3mg

725 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg

Copper

22.2%0.2mg

0.14 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.4%1.47mg

Iron

10%0.8mg

1.47 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84.4mg

Magnesium

7.66%32mg

84.4 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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89.4%2.06mg

Manganese

8.65%0.2mg

2.06 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%78mg

Phosphorus

12%82.8mg

78 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.6%666mg

Potassium

18.4%626mg

666 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.4%4.06μg

Selenium

4.06 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.54%53mg

Sodium

0.92%13.8mg

53 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.97%0.66mg

Zinc

4.18%0.46mg

0.66 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.57%280g

Water

2.4%88g

280 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Collards have 682.4 times more Vitamin A, 2 times more Vitamin B1, 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 13 times more Vitamin B9, 7.6 times more Vitamin C, 76.8 times more Vitamin E and 424.4 times more Vitamin K than Baked Whole Red Potatoes.
Both Raw Collards as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Collards have 70.1 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 10.3 times more Manganese, 3.9 times more Sodium, 1.4 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Copper than Raw Collards.
Both Raw Collards and Baked Whole Red Potatoes have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Collards have 11.1 times more Fat, 19.6 times more Omega 3, 4.5 times more Omega 6, 6 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Raw Collards.
Both Raw Collards and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 100 kcal.
Both Raw Collards as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

CollardsVS Boiled CollardsBaked Red PotatoesVS Boiled CollardsCollardsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories CollardsVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Collards or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: