Comparing Nutrients in 300 calories Boiled KaleVS Baked Red Potatoes

Weight per 300 calories

Boiled Kale

833g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 2.4 times more energy per unit of mass than Boiled and Drained Kale, which is average in comparison to other foods. Boiled Kale having low energy density.

Which food has more nutrients per 300 calories - Boiled Kale or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Kale

27%

25%

48%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Boiled Kalevs Baked Red 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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10.4%10g

Fat

0.53%0.52g

10 gvs0.52 g

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

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4.56%1.46g

Saturated Fat

0.43%0.14g

1.46 gvs0.14 g

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

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193%3.1g

Omega 3

3.23%0.052g

3.1 gvs0.052 g

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

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14%2.4g

Omega 6

0.99%0.17g

2.4 gvs0.17 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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34%44g

Carbohydrate

52%67.6g

44 gvs67.6 g

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

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14%10g

Sugars

6.8%4.93g

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

10 gvs4.93 g

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

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4.83%3.5g

Fructose

2.1%1.5g

≤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]

3.5 gvs1.5 g

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

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%4.5g

Glucose

%1.9g

4.5 gvs1.9 g

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

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%2.1g

Sucrose

%1.55g

2.1 gvs1.55 g

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

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87.7%33.3g

Fiber

16.3%6.2g

33.3 gvs6.2 g

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

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43.8%24.5g

Protein

14%7.93g

24.5 gvs7.93 g

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

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Vitamins

Boiled Kalevs Baked Red Potatoes

135%1217μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

1217 μgvs3.45 μg

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

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43.8%0.53mg

Vitamin B1

20.7%0.25mg

Thiamine

0.53 mgvs0.25 mg

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

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89.7%1.17mg

Vitamin B2

13.3%0.17mg

Riboflavin

1.17 mgvs0.17 mg

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

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24%3.8mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs5.5 mg

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

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28.3%1.4mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

1.4 mgvs1.18 mg

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

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40.4%0.53mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.53 mgvs0.73 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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135%542μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

542 μgvs93 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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165%148mg

Vitamin C

48.3%43.4mg

Ascorbic acid

148 mgvs43.4 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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89.4%13.4mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

13.4 mgvs0.28 mg

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

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2906%3488μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

3488 μgvs9.66 μg

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

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Minerals

Boiled Kalevs Baked Red Potatoes

125%1250mg

Calcium

3.1%31mg

1250 mgvs31 mg

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

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62%0.56mg

Copper

66.7%0.6mg

0.56 mgvs0.6 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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87.5%7mg

Iron

30%2.4mg

7 mgvs2.4 mg

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

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49.6%208mg

Magnesium

23%97mg

208 mgvs97 mg

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

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196%4.5mg

Manganese

26%0.6mg

4.5 mgvs0.6 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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50%350mg

Phosphorus

35.5%248mg

350 mgvs248 mg

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

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35.3%1200mg

Potassium

55.3%1879mg

1200 mgvs1879 mg

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

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13.6%7.5μg

Selenium

7.5 μgvsNA μg

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

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8.9%133mg

Sodium

2.76%41.4mg

133 mgvs41.4 mg

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

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20.5%2.25mg

Zinc

12.5%1.38mg

2.25 mgvs1.38 mg

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

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20.2%749g

Water

7.15%264g

749 gvs264 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 vs Baked Red Potatoes:

Boiled and Drained Kale has 352.8 times more Vitamin A, 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 1.2 times more Vitamin B5, 5.8 times more Vitamin B9, 3.4 times more Vitamin C, 48.6 times more Vitamin E and 361.2 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kale vs Baked Red Potatoes:

Boiled and Drained Kale has 40.3 times more Calcium, 2.9 times more Iron, 2.2 times more Magnesium, 7.6 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Sodium, 1.6 times more Zinc and 2.8 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Potassium than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Kale has 19.5 times more Fat, 10.6 times more Saturated Fat, 59.8 times more Omega 3, 14.1 times more Omega 6, 2 times more Sugars, 2.3 times more Fructose, 5.4 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Kale as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled KaleVS Frozen KaleBaked Red PotatoesVS Frozen KaleBoiled KaleVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled KaleVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kale or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: