Lets compare vitamin content per 14 ounces of Boiled Kale vs Baked White Potatoes:
Boiled and Drained Kale has 146 times more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B9, 1.4 times more Vitamin C, 40.3 times more Vitamin E and 155 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Kale vs Baked White Potatoes:
Boiled and Drained Kale has 15 times more Calcium, 1.3 times more Iron, 2.9 times more Manganese, 1.8 times more Selenium and 2.3 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Copper, 1.8 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Zinc than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Kale has 8.1 times more Fat, 24.7 times more Omega 3, 5.8 times more Omega 6, 1.9 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Energy, 4 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.