Comparing Nutrients in 500 calories Boiled KaleVS Baked Red Potatoes

Weight per 500 calories

Boiled Kale

1389g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 2.4 times more energy per unit of mass than Boiled and Drained Kale, which is average in comparison to other foods. Boiled Kale having low energy density.

Which food has more nutrients per 500 calories - Boiled Kale or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Kale

27%

25%

48%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Boiled Kalevs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.3%17g

Fat

0.89%0.86g

17 gvs0.86 g

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

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7.6%2.43g

Saturated Fat

0.72%0.23g

2.43 gvs0.23 g

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

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322%5.15g

Omega 3

5.4%0.086g

5.15 gvs0.086 g

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

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23.4%3.97g

Omega 6

1.66%0.28g

3.97 gvs0.28 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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56.6%73.6g

Carbohydrate

86.6%113g

73.6 gvs113 g

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

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23%17g

Sugars

11.3%8.2g

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

17 gvs8.2 g

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

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8.05%5.83g

Fructose

3.5%2.53g

≤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]

5.83 gvs2.53 g

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

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%7.5g

Glucose

%3.16g

7.5 gvs3.16 g

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

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%3.47g

Sucrose

%2.6g

3.47 gvs2.6 g

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

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146%55.6g

Fiber

27.2%10.3g

55.6 gvs10.3 g

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

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73%41g

Protein

23.6%13.2g

41 gvs13.2 g

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

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Vitamins

Boiled Kalevs Baked Red Potatoes

225%2028μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

2028 μgvs5.75 μg

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

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73%0.88mg

Vitamin B1

34.5%0.41mg

Thiamine

0.88 mgvs0.41 mg

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

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150%1.94mg

Vitamin B2

22%0.29mg

Riboflavin

1.94 mgvs0.29 mg

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

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39.7%6.35mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

6.35 mgvs9.17 mg

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

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47.2%2.36mg

Vitamin B5

39%1.96mg

Pantothenic acid

2.36 mgvs1.96 mg

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

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67.3%0.88mg

Vitamin B6

94%1.2mg

Pyridoxine

0.88 mgvs1.2 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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226%903μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

903 μgvs155 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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275%247mg

Vitamin C

80.5%72.4mg

Ascorbic acid

247 mgvs72.4 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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149%22.4mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

22.4 mgvs0.46 mg

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

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4844%5813μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

5813 μgvs16 μg

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

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Minerals

Boiled Kalevs Baked Red Potatoes

208%2083mg

Calcium

5.17%51.7mg

2083 mgvs51.7 mg

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

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103%0.93mg

Copper

111%1mg

0.93 mgvs1 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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146%11.7mg

Iron

50.3%4.02mg

11.7 mgvs4.02 mg

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

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82.7%347mg

Magnesium

38.3%161mg

347 mgvs161 mg

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

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327%7.53mg

Manganese

43.2%0.99mg

7.53 mgvs0.99 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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83.3%583mg

Phosphorus

59%414mg

583 mgvs414 mg

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

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59%2000mg

Potassium

92%3132mg

2000 mgvs3132 mg

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

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22.7%12.5μg

Selenium

12.5 μgvsNA μg

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

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15%222mg

Sodium

4.6%69mg

222 mgvs69 mg

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

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34%3.75mg

Zinc

21%2.3mg

3.75 mgvs2.3 mg

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

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33.7%1248g

Water

12%441g

1248 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Kale vs Baked Red Potatoes:

Boiled and Drained Kale has 352.8 times more Vitamin A, 2.1 times more Vitamin B1, 6.8 times more Vitamin B2, 1.2 times more Vitamin B5, 5.8 times more Vitamin B9, 3.4 times more Vitamin C, 48.6 times more Vitamin E and 361.2 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Kale.
Both Boiled and Drained Kale as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kale vs Baked Red Potatoes:

Boiled and Drained Kale has 40.3 times more Calcium, 2.9 times more Iron, 2.2 times more Magnesium, 7.6 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Sodium, 1.6 times more Zinc and 2.8 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Potassium than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole Red Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Kale has 19.5 times more Fat, 10.6 times more Saturated Fat, 59.8 times more Omega 3, 14.1 times more Omega 6, 2 times more Sugars, 2.3 times more Fructose, 5.4 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Kale as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled KaleVS Frozen KaleBaked Red PotatoesVS Frozen KaleBoiled KaleVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled KaleVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kale or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: