Comparing Nutrients in 300 calories Baked White PotatoesVS Cooked Frozen Kale

Weight per 300 calories

Baked White Potatoes

326g

Cooked Frozen Kale

833g

Baked White Potatoes have 2.6 times more energy per 100g than Cooked Frozen Kale. It has average energy density when compared to other foods. Boiled and Drained Frozen Kale having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cooked Frozen Kale

27%

25%

48%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cooked Frozen Kale

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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0.5%0.49g

Fat

10.4%10g

0.49 gvs10 g

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

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0.41%0.13g

Saturated Fat

4.1%1.3g

0.13 gvs1.3 g

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

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3.06%0.049g

Omega 3

175%2.8g

0.049 gvs2.8 g

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

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0.94%0.16g

Omega 6

12.6%2.15g

0.16 gvs2.15 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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53%68.7g

Carbohydrate

34%44g

68.7 gvs44 g

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

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6.9%5g

Sugars

14%10g

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

5 gvs10 g

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

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1.6%1.17g

Fructose

4.83%3.5g

≤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]

1.17 gvs3.5 g

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

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%2.05g

Glucose

%4.5g

2.05 gvs4.5 g

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

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%1.3g

Sucrose

%2.1g

1.3 gvs2.1 g

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

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18%6.85g

Fiber

50.4%19g

6.85 gvs19 g

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

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12.2%6.85g

Protein

43.8%24.5g

6.85 gvs24.5 g

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

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Vitamins

Baked White Potatoesvs Cooked Frozen Kale

0.36%3.26μg

Vitamin A

135%1217μg

RAE, retinol activity equivalents

3.26 μgvs1217 μg

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

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13%0.16mg

Vitamin B1

43.8%0.53mg

Thiamine

0.16 mgvs0.53 mg

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

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10.8%0.14mg

Vitamin B2

89.7%1.17mg

Riboflavin

0.14 mgvs1.17 mg

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

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31%5mg

Vitamin B3

24%3.8mg

Niacin, nicotinic acid, niacinamide

5 mgvs3.8 mg

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

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25%1.25mg

Vitamin B5

28.3%1.4mg

Pantothenic acid

1.25 mgvs1.4 mg

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

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53%0.69mg

Vitamin B6

40.4%0.53mg

Pyridoxine

0.69 mgvs0.53 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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31%124μg

Vitamin B9

135%542μg

Folates and Folic Acid

124 μgvs542 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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45.7%41mg

Vitamin C

165%148mg

Ascorbic acid

41 mgvs148 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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0.87%0.13mg

Vitamin E

89.4%13.4mg

Tocopherols and Tocotrienols

0.13 mgvs13.4 mg

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

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7.34%8.8μg

Vitamin K

2906%3488μg

Phytomenadione or phylloquinone

8.8 μgvs3488 μg

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

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Minerals

Baked White Potatoesvs Cooked Frozen Kale

3.26%32.6mg

Calcium

125%1250mg

32.6 mgvs1250 mg

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

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46%0.41mg

Copper

62%0.56mg

0.41 mgvs0.56 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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26%2.1mg

Iron

87.5%7mg

2.1 mgvs7 mg

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

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21%88mg

Magnesium

49.6%208mg

88 mgvs208 mg

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

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26.8%0.62mg

Manganese

196%4.5mg

0.62 mgvs4.5 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%245mg

Phosphorus

50%350mg

245 mgvs350 mg

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

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52%1774mg

Potassium

35.3%1200mg

1774 mgvs1200 mg

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

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2.96%1.63μg

Selenium

15%8.33μg

1.63 μgvs8.33 μg

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

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1.52%23mg

Sodium

8.9%133mg

23 mgvs133 mg

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

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10.4%1.14mg

Zinc

20.5%2.25mg

1.14 mgvs2.25 mg

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

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6.65%246g

Water

20.2%749g

246 gvs749 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 White Potatoes vs Cooked Frozen Kale:

Baked Whole White Potatoes have 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Frozen Kale.
While Boiled and Drained Frozen Kale contains 373.1 times more Vitamin A, 3.4 times more Vitamin B1, 8.3 times more Vitamin B2, 4.4 times more Vitamin B9, 3.6 times more Vitamin C, 102.9 times more Vitamin E and 396.1 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Frozen Kale have similar amounts of Vitamin B5 per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cooked Frozen Kale:

Baked Whole White Potatoes have 1.5 times more Potassium than Boiled and Drained Frozen Kale.
While Boiled and Drained Frozen Kale contains 38.3 times more Calcium, 1.3 times more Copper, 3.4 times more Iron, 2.4 times more Magnesium, 7.3 times more Manganese, 1.4 times more Phosphorus, 5.1 times more Selenium, 5.8 times more Sodium, 2 times more Zinc and 3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.6 times more Carbohydrate than Boiled and Drained Frozen Kale.
While Boiled and Drained Frozen Kale contains 20.6 times more Fat, 10.1 times more Saturated Fat, 57.2 times more Omega 3, 13.5 times more Omega 6, 2 times more Sugars, 3 times more Fructose, 2.8 times more Fiber and 3.6 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Frozen Kale have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCooked Frozen KaleVS Baked Red PotatoesBaked White PotatoesVS KanpyoCooked Frozen KaleVS Kanpyo

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Cooked Frozen Kale

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: