Lets compare vitamin content per 7 ounces of Boiled Kale with Salt vs Baked White Potatoes:
Boiled and Drained Kale with Salt has 146 times more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B9, 1.4 times more Vitamin C, 40.3 times more Vitamin E and 155 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.3 times more Vitamin B6 than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Boiled Kale with Salt vs Baked White Potatoes:
Boiled and Drained Kale with Salt has 15 times more Calcium, 1.3 times more Iron, 2.9 times more Manganese, 2 times more Selenium and 36 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Copper, 1.8 times more Phosphorus, 3.8 times more Potassium and 1.3 times more Zinc than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Boiled and Drained Kale with Salt has 8.1 times more Fat, 22.1 times more Omega 3, 5.2 times more Omega 6 and 1.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Energy, 4 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
Both Boiled and Drained Kale with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.