Comparing Nutrients in 300 calories Baked White PotatoesVS Cooked Frozen Turnip Greens And Turnips

Weight per 300 calories

Baked White Potatoes

326g

Cooked Frozen Turnip Greens And Turnips

857g

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

Which food has more nutrients per 300 calories - Baked White Potatoes or Cooked Frozen Turnip Greens And Turnips?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Cooked Frozen Turnip Greens And Turnips

34%

10%

56%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Cooked Frozen Turnip Greens And Turnips

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

3.36%3.26g

0.49 gvs3.26 g

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

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0.41%0.13g

Saturated Fat

2.28%0.73g

0.13 gvs0.73 g

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

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3.06%0.049g

Omega 3

61%0.98g

0.049 gvs0.98 g

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

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0.94%0.16g

Omega 6

2.3%0.39g

0.16 gvs0.39 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

32%41.6g

68.7 gvs41.6 g

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

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6.9%5g

Sugars

12.7%9.17g

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

5 gvs9.17 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

70%26.6g

6.85 gvs26.6 g

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

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12.2%6.85g

Protein

45.8%25.6g

6.85 gvs25.6 g

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

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Vitamins

Baked White Potatoesvs Cooked Frozen Turnip Greens And Turnips

0.36%3.26μg

Vitamin A

410%3694μg

RAE, retinol activity equivalents

3.26 μgvs3694 μg

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

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13%0.16mg

Vitamin B1

35.7%0.43mg

Thiamine

0.16 mgvs0.43 mg

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

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10.8%0.14mg

Vitamin B2

43%0.56mg

Riboflavin

0.14 mgvs0.56 mg

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

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31%5mg

Vitamin B3

26%4.17mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.17 mg

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

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25%1.25mg

Vitamin B5

14.2%0.71mg

Pantothenic acid

1.25 mgvs0.71 mg

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

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53%0.69mg

Vitamin B6

44%0.57mg

Pyridoxine

0.69 mgvs0.57 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

70.7%283μg

Folates and Folic Acid

124 μgvs283 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

173%156mg

Ascorbic acid

41 mgvs156 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

122%18.3mg

Tocopherols and Tocotrienols

0.13 mgvs18.3 mg

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

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7.34%8.8μg

Vitamin K

2965%3558μg

Phytomenadione or phylloquinone

8.8 μgvs3558 μg

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

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Minerals

Baked White Potatoesvs Cooked Frozen Turnip Greens And Turnips

3.26%32.6mg

Calcium

110%1097mg

32.6 mgvs1097 mg

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

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46%0.41mg

Copper

127%1.14mg

0.41 mgvs1.14 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

188%15mg

2.1 mgvs15 mg

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

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21%88mg

Magnesium

49%206mg

88 mgvs206 mg

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

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26.8%0.62mg

Manganese

149%3.43mg

0.62 mgvs3.43 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

39%274mg

245 mgvs274 mg

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

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52%1774mg

Potassium

54.5%1851mg

1774 mgvs1851 mg

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

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2.96%1.63μg

Selenium

17%9.43μg

1.63 μgvs9.43 μg

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

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1.52%23mg

Sodium

11%163mg

23 mgvs163 mg

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

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10.4%1.14mg

Zinc

29%3.17mg

1.14 mgvs3.17 mg

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

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6.65%246g

Water

21%780g

246 gvs780 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 Turnip Greens And Turnips:

Baked Whole White Potatoes have 1.8 times more Vitamin B5 than Boiled and Drained Frozen Turnip Greens And Turnips.
While Boiled and Drained Frozen Turnip Greens And Turnips contain 1132.9 times more Vitamin A, 2.7 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B9, 3.8 times more Vitamin C, 140 times more Vitamin E and 404.1 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Cooked Frozen Turnip Greens And Turnips:

Boiled and Drained Frozen Turnip Greens And Turnips contain 33.6 times more Calcium, 2.8 times more Copper, 7.2 times more Iron, 2.3 times more Magnesium, 5.6 times more Manganese, 5.8 times more Selenium, 7.1 times more Sodium, 2.8 times more Zinc and 3.2 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.7 times more Carbohydrate than Boiled and Drained Frozen Turnip Greens And Turnips.
While Boiled and Drained Frozen Turnip Greens And Turnips contain 6.7 times more Fat, 20 times more Omega 3, 1.8 times more Sugars, 3.9 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCooked Frozen Turnip Greens And TurnipsVS Baked Red PotatoesBaked White PotatoesVS Canned Vegetable Juice CocktailCooked Frozen Turnip Greens And TurnipsVS Canned Vegetable Juice Cocktail

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Cooked Frozen Turnip Greens And Turnips

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Cooked Frozen Turnip Greens And Turnips?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: