Comparing Nutrients in 300 calories KaleVS Baked White Potatoes

Weight per 300 calories

Kale

857g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Raw Kale, which is average in comparison to other foods. Kale having low energy density.

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

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Kalevs 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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13%12.8g

Fat

0.5%0.49g

12.8 gvs0.49 g

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

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4.77%1.53g

Saturated Fat

0.41%0.13g

1.53 gvs0.13 g

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

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203%3.24g

Omega 3

3.06%0.049g

3.24 gvs0.049 g

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

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14.7%2.5g

Omega 6

0.94%0.16g

2.5 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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29%38g

Carbohydrate

53%68.7g

38 gvs68.7 g

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

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11.7%8.5g

Sugars

6.9%5g

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

8.5 gvs5 g

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

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4.85%3.5g

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]

3.5 gvs1.17 g

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

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%3.43g

Glucose

%2.05g

3.43 gvs2.05 g

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

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%1.54g

Sucrose

%1.3g

1.54 gvs1.3 g

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

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92%35g

Fiber

18%6.85g

35 gvs6.85 g

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

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44.7%25g

Protein

12.2%6.85g

25 gvs6.85 g

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

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Vitamins

Kalevs Baked White Potatoes

230%2066μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

2066 μgvs3.26 μg

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

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80.7%0.97mg

Vitamin B1

13%0.16mg

Thiamine

0.97 mgvs0.16 mg

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

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229%2.97mg

Vitamin B2

10.8%0.14mg

Riboflavin

2.97 mgvs0.14 mg

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

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63.2%10mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

10 mgvs5 mg

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

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63.4%3.17mg

Vitamin B5

25%1.25mg

Pantothenic acid

3.17 mgvs1.25 mg

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

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97%1.26mg

Vitamin B6

53%0.69mg

Pyridoxine

1.26 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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133%531μg

Vitamin B9

31%124μg

Folates and Folic Acid

531 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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890%801mg

Vitamin C

45.7%41mg

Ascorbic acid

801 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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37.7%5.66mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

5.66 mgvs0.13 mg

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

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2783%3339μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

3339 μgvs8.8 μg

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

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Minerals

Kalevs Baked White Potatoes

218%2177mg

Calcium

3.26%32.6mg

2177 mgvs32.6 mg

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

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50.5%0.45mg

Copper

46%0.41mg

0.45 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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171%13.7mg

Iron

26%2.1mg

13.7 mgvs2.1 mg

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

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67.3%283mg

Magnesium

21%88mg

283 mgvs88 mg

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

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343%7.9mg

Manganese

26.8%0.62mg

7.9 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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67.3%471mg

Phosphorus

35%245mg

471 mgvs245 mg

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

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87.7%2983mg

Potassium

52%1774mg

2983 mgvs1774 mg

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

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14%7.7μg

Selenium

2.96%1.63μg

7.7 μgvs1.63 μg

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

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30.3%454mg

Sodium

1.52%23mg

454 mgvs23 mg

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

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30.4%3.34mg

Zinc

10.4%1.14mg

3.34 mgvs1.14 mg

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

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20.8%768g

Water

6.65%246g

768 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 Kale vs Baked White Potatoes:

Raw Kale has 633.5 times more Vitamin A, 6.2 times more Vitamin B1, 21.2 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, 19.5 times more Vitamin C, 43.4 times more Vitamin E and 379.3 times more Vitamin K than Baked Whole White Potatoes.
Both Raw Kale 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 Kale vs Baked White Potatoes:

Raw Kale has 66.8 times more Calcium, 6.6 times more Iron, 3.2 times more Magnesium, 12.8 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 4.7 times more Selenium, 19.9 times more Sodium, 2.9 times more Zinc and 3.1 times more Water than Baked Whole White Potatoes.
Both Raw Kale and Baked Whole White Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Kale has 26.1 times more Fat, 11.7 times more Saturated Fat, 66.2 times more Omega 3, 15.6 times more Omega 6, 1.7 times more Sugars, 3 times more Fructose, 5.1 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Carbohydrate than Raw Kale.
Both Raw Kale and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Raw Kale as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

KaleVS Boiled KaleBaked White PotatoesVS Boiled KaleKaleVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories KaleVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: