Comparing Nutrients in 300 calories Baked Red PotatoesVS Canned Turnip Greens with Liquids

Weight per 300 calories

Baked Red Potatoes

345g

Canned Turnip Greens with Liquids

2143g

Baked Red Potatoes have 6.2 times more energy per 100g than Canned Turnip Greens with Liquids. It has average energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Turnip Greens with Liquids?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Canned Turnip Greens with Liquids

31%

15%

54%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Canned Turnip Greens with Liquids

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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0.53%0.52g

Fat

6.63%6.43g

0.52 gvs6.43 g

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

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0.43%0.14g

Saturated Fat

4.7%1.5g

0.14 gvs1.5 g

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

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3.23%0.052g

Omega 3

113%1.8g

0.052 gvs1.8 g

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

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0.99%0.17g

Omega 6

4.54%0.77g

0.17 gvs0.77 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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52%67.6g

Carbohydrate

40%52g

67.6 gvs52 g

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

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6.8%4.93g

Sugars

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

4.93 gvsNA g

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

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2.1%1.5g

Fructose

≤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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

96%36.4g

6.2 gvs36.4 g

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

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14%7.93g

Protein

52%29g

7.93 gvs29 g

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

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Vitamins

Baked Red Potatoesvs Canned Turnip Greens with Liquids

0.38%3.45μg

Vitamin A

426%3836μg

RAE, retinol activity equivalents

3.45 μgvs3836 μg

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

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20.7%0.25mg

Vitamin B1

21.4%0.26mg

Thiamine

0.25 mgvs0.26 mg

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

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13.3%0.17mg

Vitamin B2

104%1.35mg

Riboflavin

0.17 mgvs1.35 mg

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

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34.4%5.5mg

Vitamin B3

48.5%7.76mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs7.76 mg

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

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23.5%1.18mg

Vitamin B5

17%0.86mg

Pantothenic acid

1.18 mgvs0.86 mg

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

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56.2%0.73mg

Vitamin B6

61%0.79mg

Pyridoxine

0.73 mgvs0.79 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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23.3%93μg

Vitamin B9

220%879μg

Folates and Folic Acid

93 μgvs879 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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48.3%43.4mg

Vitamin C

369%332mg

Ascorbic acid

43.4 mgvs332 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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1.84%0.28mg

Vitamin E

Tocopherols and Tocotrienols

0.28 mgvsNA mg

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

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8.05%9.66μg

Vitamin K

Phytomenadione or phylloquinone

9.66 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Canned Turnip Greens with Liquids

3.1%31mg

Calcium

253%2529mg

31 mgvs2529 mg

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

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66.7%0.6mg

Copper

198%1.78mg

0.6 mgvs1.78 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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30%2.4mg

Iron

404%32.4mg

2.4 mgvs32.4 mg

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

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23%97mg

Magnesium

102%429mg

97 mgvs429 mg

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

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26%0.6mg

Manganese

258%5.94mg

0.6 mgvs5.94 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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35.5%248mg

Phosphorus

64.3%450mg

248 mgvs450 mg

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

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55.3%1879mg

Potassium

89%3021mg

1879 mgvs3021 mg

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

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Selenium

27.3%15μg

NA μgvs15 μg

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

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2.76%41.4mg

Sodium

396%5936mg

41.4 mgvs5936 mg

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

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12.5%1.38mg

Zinc

45%4.93mg

1.38 mgvs4.93 mg

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

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7.15%264g

Water

55%2029g

264 gvs2029 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 Baked Red Potatoes vs Canned Turnip Greens with Liquids:

Baked Whole Red Potatoes have 1.4 times more Vitamin B5 than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 1112.4 times more Vitamin A, 7.8 times more Vitamin B2, 1.4 times more Vitamin B3, 9.4 times more Vitamin B9 and 7.6 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Turnip Greens Solids and Liquids have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Baked Whole Red Potatoes as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Turnip Greens with Liquids:

Canned Turnip Greens Solids and Liquids contain 81.5 times more Calcium, 3 times more Copper, 13.4 times more Iron, 4.4 times more Magnesium, 10 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 143.4 times more Sodium, 3.6 times more Zinc and 7.7 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 12.4 times more Fat, 10.9 times more Saturated Fat, 34.8 times more Omega 3, 4.6 times more Omega 6, 5.9 times more Fiber and 3.7 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Turnip Greens Solids and Liquids have similar amounts of Energy per 300 kcal.
Both Baked Whole Red Potatoes as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCanned Turnip Greens with LiquidsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Turnip GreensCanned Turnip Greens with LiquidsVS Frozen Turnip Greens

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Canned Turnip Greens with Liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Turnip Greens with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: