Lets compare vitamin content per 5 ounces of Boiled Kale vs Baked Red Potatoes:
Boiled and Drained Kale has 146 times more Vitamin A, 2.8 times more Vitamin B2, 2.4 times more Vitamin B9, 1.4 times more Vitamin C, 20.1 times more Vitamin E and 149.5 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.5 times more Vitamin B3, 2 times more Vitamin B5 and 3.4 times more Vitamin B6 than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 5 oz.
Both Boiled and Drained Kale as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Kale vs Baked Red Potatoes:
Boiled and Drained Kale has 16.7 times more Calcium, 3.1 times more Manganese and 1.3 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.6 times more Copper, 1.7 times more Phosphorus, 3.8 times more Potassium and 1.5 times more Zinc than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole Red Potatoes have similar amounts of Iron, Magnesium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled and Drained Kale has 8.1 times more Fat, 24.7 times more Omega 3, 5.8 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.4 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Kale.
Both Boiled and Drained Kale and Baked Whole Red Potatoes have similar amounts of Sugars per 5 oz.
Both Boiled and Drained Kale as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.