Comparing Nutrients in 300 calories Boiled Kale with SaltVS Baked White Potatoes

Weight per 300 calories

Boiled Kale with Salt

682g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2.1 times more energy per unit of mass than Boiled and Drained Kale with Salt, which is average in comparison to other foods. Boiled Kale with Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Kale with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Kale with Salt

27%

25%

48%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Boiled Kale with Saltvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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8.5%8.25g

Fat

0.5%0.49g

8.25 gvs0.49 g

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

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3.32%1.06g

Saturated Fat

0.41%0.13g

1.06 gvs0.13 g

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

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141%2.26g

Omega 3

3.06%0.049g

2.26 gvs0.049 g

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

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10.2%1.74g

Omega 6

0.94%0.16g

1.74 gvs0.16 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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27.8%36g

Carbohydrate

53%68.7g

36 gvs68.7 g

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

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11.4%8.25g

Sugars

6.9%5g

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

8.25 gvs5 g

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

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3.95%2.86g

Fructose

1.6%1.17g

≤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]

2.86 gvs1.17 g

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

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%3.7g

Glucose

%2.05g

3.7 gvs2.05 g

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

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%1.7g

Sucrose

%1.3g

1.7 gvs1.3 g

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

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41.3%15.7g

Fiber

18%6.85g

15.7 gvs6.85 g

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

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35.8%20g

Protein

12.2%6.85g

20 gvs6.85 g

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

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Vitamins

Boiled Kale with Saltvs Baked White Potatoes

111%995μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

995 μgvs3.26 μg

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

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35.8%0.43mg

Vitamin B1

13%0.16mg

Thiamine

0.43 mgvs0.16 mg

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

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73.4%0.95mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.95 mgvs0.14 mg

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

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19.5%3.1mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs5 mg

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

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23%1.16mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.16 mgvs1.25 mg

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

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33%0.43mg

Vitamin B6

53%0.69mg

Pyridoxine

0.43 mgvs0.69 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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111%443μg

Vitamin B9

31%124μg

Folates and Folic Acid

443 μgvs124 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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135%121mg

Vitamin C

45.7%41mg

Ascorbic acid

121 mgvs41 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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73%11mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

11 mgvs0.13 mg

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

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2378%2853μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

2853 μgvs8.8 μg

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

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Minerals

Boiled Kale with Saltvs Baked White Potatoes

102%1023mg

Calcium

3.26%32.6mg

1023 mgvs32.6 mg

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

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50.8%0.46mg

Copper

46%0.41mg

0.46 mgvs0.41 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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71.6%5.73mg

Iron

26%2.1mg

5.73 mgvs2.1 mg

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

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40.6%170mg

Magnesium

21%88mg

170 mgvs88 mg

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

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161%3.7mg

Manganese

26.8%0.62mg

3.7 mgvs0.62 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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41%286mg

Phosphorus

35%245mg

286 mgvs245 mg

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

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29%982mg

Potassium

52%1774mg

982 mgvs1774 mg

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

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12.4%6.8μg

Selenium

2.96%1.63μg

6.8 μgvs1.63 μg

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

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115%1718mg

Sodium

1.52%23mg

1718 mgvs23 mg

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

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16.7%1.84mg

Zinc

10.4%1.14mg

1.84 mgvs1.14 mg

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

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16.6%612g

Water

6.65%246g

612 gvs246 g

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

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Lets compare vitamin content per 300 calories of Boiled Kale with Salt vs Baked White Potatoes:

Boiled and Drained Kale with Salt has 305.3 times more Vitamin A, 2.7 times more Vitamin B1, 6.8 times more Vitamin B2, 3.6 times more Vitamin B9, 3 times more Vitamin C, 84.2 times more Vitamin E and 324.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Kale with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kale with Salt vs Baked White Potatoes:

Boiled and Drained Kale with Salt has 31.4 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 6 times more Manganese, 4.2 times more Selenium, 75.3 times more Sodium, 1.6 times more Zinc and 2.5 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Potassium than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Kale with Salt has 16.9 times more Fat, 8.2 times more Saturated Fat, 46.1 times more Omega 3, 10.9 times more Omega 6, 1.7 times more Sugars, 2.4 times more Fructose, 2.3 times more Fiber and 2.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Carbohydrate than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Kale with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kale with SaltVS Cooked Frozen Kale with SaltBaked White PotatoesVS Cooked Frozen Kale with SaltBoiled Kale with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled Kale with SaltVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kale with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: