Comparing Nutrients in 5 ounces KaleVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Baked White Potatoes

90%

5 oz ▼

Macro Nutrients

Kalevs Baked White Potatoes

1.7%49.6kcal

Energy

4.5%130kcal

49.6 kcalvs130 kcal

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

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2.18%2.1g

Fat

0.22%0.21g

2.1 gvs0.21 g

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

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0.79%0.25g

Saturated Fat

0.18%0.057g

0.25 gvs0.057 g

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

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33.5%0.54g

Omega 3

1.33%0.021g

0.54 gvs0.021 g

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

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2.43%0.41g

Omega 6

0.41%0.069g

0.41 gvs0.069 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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4.8%6.27g

Carbohydrate

23%30g

6.27 gvs30 g

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

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1.94%1.4g

Sugars

3%2.17g

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

1.4 gvs2.17 g

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

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0.8%0.58g

Fructose

0.7%0.51g

≤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]

0.58 gvs0.51 g

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

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%0.57g

Glucose

%0.89g

0.57 gvs0.89 g

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

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%0.26g

Sucrose

%0.57g

0.26 gvs0.57 g

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

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15.3%5.8g

Fiber

7.83%2.98g

5.8 gvs2.98 g

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

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7.4%4.14g

Protein

5.3%2.98g

4.14 gvs2.98 g

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

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Vitamins

Kalevs Baked White Potatoes

38%342μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

342 μgvs1.4 μg

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

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13.3%0.16mg

Vitamin B1

5.67%0.068mg

Thiamine

0.16 mgvs0.068 mg

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

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38%0.49mg

Vitamin B2

4.7%0.061mg

Riboflavin

0.49 mgvs0.061 mg

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

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10.5%1.67mg

Vitamin B3

13.5%2.17mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs2.17 mg

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

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10.5%0.52mg

Vitamin B5

11%0.54mg

Pantothenic acid

0.52 mgvs0.54 mg

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

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16%0.21mg

Vitamin B6

23%0.3mg

Pyridoxine

0.21 mgvs0.3 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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22%88μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

88 μgvs54 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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147%132mg

Vitamin C

20%18mg

Ascorbic acid

132 mgvs18 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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6.24%0.94mg

Vitamin E

0.38%0.057mg

Tocopherols and Tocotrienols

0.94 mgvs0.057 mg

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

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460%552μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

552 μgvs3.83 μg

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

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Minerals

Kalevs Baked White Potatoes

36%360mg

Calcium

1.4%14mg

360 mgvs14 mg

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

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8.35%0.075mg

Copper

20%0.18mg

0.075 mgvs0.18 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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28.3%2.27mg

Iron

11.3%0.91mg

2.27 mgvs0.91 mg

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

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11%46.8mg

Magnesium

9.1%38.3mg

46.8 mgvs38.3 mg

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

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56.7%1.3mg

Manganese

11.6%0.27mg

1.3 mgvs0.27 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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11%78mg

Phosphorus

15%106mg

78 mgvs106 mg

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

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14.5%493mg

Potassium

22.7%771mg

493 mgvs771 mg

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

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2.3%1.28μg

Selenium

1.3%0.71μg

1.28 μgvs0.71 μg

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

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5%75mg

Sodium

0.66%9.92mg

75 mgvs9.92 mg

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

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5.03%0.55mg

Zinc

4.5%0.5mg

0.55 mgvs0.5 mg

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

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3.43%127g

Water

2.9%107g

127 gvs107 g

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

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Lets compare vitamin content per 5 ounces of Kale vs Baked White Potatoes:

Raw Kale has 241 times more Vitamin A, 2.4 times more Vitamin B1, 8.1 times more Vitamin B2, 1.6 times more Vitamin B9, 7.4 times more Vitamin C, 16.5 times more Vitamin E and 144.3 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Kale.
Both Raw Kale and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 5 oz.
Both Raw Kale as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kale vs Baked White Potatoes:

Raw Kale has 25.4 times more Calcium, 2.5 times more Iron, 1.2 times more Magnesium, 4.9 times more Manganese, 1.8 times more Selenium and 7.6 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Copper, 1.4 times more Phosphorus and 1.6 times more Potassium than Raw Kale.
Both Raw Kale and Baked Whole White Potatoes have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Kale has 9.9 times more Fat, 25.2 times more Omega 3, 5.9 times more Omega 6, 2 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Energy, 4.8 times more Carbohydrate and 1.5 times more Sugars than Raw Kale.
Both Raw Kale as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

KaleVS Boiled KaleBaked White PotatoesVS Boiled KaleKaleVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 5 ounces KaleVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: