Comparing Nutrients in 300 calories Turnip GreensVS Baked Red Potatoes

Weight per 300 calories

Turnip Greens

938g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 2.7 times more energy per unit of mass than Raw Turnip Greens, which is average in comparison to other foods. Turnip Greens having low energy density.

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

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Turnip Greensvs 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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2.9%2.8g

Fat

0.53%0.52g

2.8 gvs0.52 g

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

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2.05%0.66g

Saturated Fat

0.43%0.14g

0.66 gvs0.14 g

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

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49.2%0.79g

Omega 3

3.23%0.052g

0.79 gvs0.052 g

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

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2%0.34g

Omega 6

0.99%0.17g

0.34 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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51.4%67g

Carbohydrate

52%67.6g

67 gvs67.6 g

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

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10.5%7.6g

Sugars

6.8%4.93g

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

7.6 gvs4.93 g

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

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3.75%2.7g

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]

2.7 gvs1.5 g

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

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%4.88g

Glucose

%1.9g

4.88 gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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79%30g

Fiber

16.3%6.2g

30 gvs6.2 g

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

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25%14g

Protein

14%7.93g

14 gvs7.93 g

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

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Vitamins

Turnip Greensvs Baked Red Potatoes

603%5428μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

5428 μgvs3.45 μg

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

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54.7%0.66mg

Vitamin B1

20.7%0.25mg

Thiamine

0.66 mgvs0.25 mg

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

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72%0.94mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.94 mgvs0.17 mg

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

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35%5.63mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs5.5 mg

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

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71.3%3.56mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

3.56 mgvs1.18 mg

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

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190%2.47mg

Vitamin B6

56.2%0.73mg

Pyridoxine

2.47 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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455%1819μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

1819 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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625%563mg

Vitamin C

48.3%43.4mg

Ascorbic acid

563 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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179%27mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

27 mgvs0.28 mg

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

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1961%2353μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

2353 μgvs9.66 μg

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

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Minerals

Turnip Greensvs Baked Red Potatoes

178%1781mg

Calcium

3.1%31mg

1781 mgvs31 mg

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

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365%3.3mg

Copper

66.7%0.6mg

3.3 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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129%10.3mg

Iron

30%2.4mg

10.3 mgvs2.4 mg

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

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69%291mg

Magnesium

23%97mg

291 mgvs97 mg

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

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190%4.37mg

Manganese

26%0.6mg

4.37 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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56.3%394mg

Phosphorus

35.5%248mg

394 mgvs248 mg

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

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81.6%2775mg

Potassium

55.3%1879mg

2775 mgvs1879 mg

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

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20.5%11.3μg

Selenium

11.3 μgvsNA μg

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

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25%375mg

Sodium

2.76%41.4mg

375 mgvs41.4 mg

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

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16%1.8mg

Zinc

12.5%1.38mg

1.8 mgvs1.38 mg

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

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22.7%841g

Water

7.15%264g

841 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 Turnip Greens vs Baked Red Potatoes:

Raw Turnip Greens have 1574.2 times more Vitamin A, 2.6 times more Vitamin B1, 5.4 times more Vitamin B2, 3 times more Vitamin B5, 3.4 times more Vitamin B6, 19.5 times more Vitamin B9, 12.9 times more Vitamin C, 97.2 times more Vitamin E and 243.7 times more Vitamin K than Baked Whole Red Potatoes.
Both Raw Turnip Greens and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Turnip Greens 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 Turnip Greens vs Baked Red Potatoes:

Raw Turnip Greens have 57.4 times more Calcium, 5.5 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 7.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 9.1 times more Sodium, 1.3 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Raw Turnip Greens have 15.2 times more Omega 3, 1.5 times more Sugars, 1.8 times more Fructose, 4.8 times more Fiber and 1.8 times more Protein than Baked Whole Red Potatoes.
Both Raw Turnip Greens and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Turnip Greens as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Turnip GreensVS Boiled Turnip GreensBaked Red PotatoesVS Boiled Turnip GreensTurnip GreensVS 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 Turnip GreensVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: