Comparing Nutrients in 100 calories Boiled Kale with SaltVS Baked White Potatoes

Weight per 100 calories

Boiled Kale with Salt

227g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2.1 times more energy per unit of mass than Boiled and Drained Kale with Salt, which is average in comparison to other foods. Boiled Kale with Salt having low energy density.

Which food has more nutrients per 100 calories - Boiled Kale with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Kale with Salt

27%

25%

48%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Boiled Kale with Saltvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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2.84%2.75g

Fat

0.17%0.16g

2.75 gvs0.16 g

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

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1.1%0.35g

Saturated Fat

0.14%0.043g

0.35 gvs0.043 g

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

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47%0.75g

Omega 3

1%0.016g

0.75 gvs0.016 g

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

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3.4%0.58g

Omega 6

0.31%0.053g

0.58 gvs0.053 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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9.27%12g

Carbohydrate

17.6%23g

12 gvs23 g

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

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3.8%2.75g

Sugars

2.3%1.66g

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

2.75 gvs1.66 g

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

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1.3%0.95g

Fructose

0.54%0.39g

≤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]

0.95 gvs0.39 g

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

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%1.23g

Glucose

%0.68g

1.23 gvs0.68 g

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

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%0.57g

Sucrose

%0.43g

0.57 gvs0.43 g

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

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13.8%5.23g

Fiber

6%2.3g

5.23 gvs2.3 g

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

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12%6.7g

Protein

4.08%2.3g

6.7 gvs2.3 g

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

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Vitamins

Boiled Kale with Saltvs Baked White Potatoes

37%332μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

332 μgvs1.1 μg

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

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12%0.14mg

Vitamin B1

4.35%0.052mg

Thiamine

0.14 mgvs0.052 mg

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

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24.5%0.32mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.32 mgvs0.047 mg

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

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6.5%1.04mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.04 mgvs1.66 mg

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

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7.73%0.39mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.39 mgvs0.42 mg

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

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11%0.14mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.14 mgvs0.23 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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37%148μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

148 μgvs41.3 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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45%40.5mg

Vitamin C

15.2%13.7mg

Ascorbic acid

40.5 mgvs13.7 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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24.4%3.66mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

3.66 mgvs0.043 mg

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

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793%951μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

951 μgvs2.93 μg

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

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Minerals

Boiled Kale with Saltvs Baked White Potatoes

34%341mg

Calcium

1.1%11mg

341 mgvs11 mg

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

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17%0.15mg

Copper

15.3%0.14mg

0.15 mgvs0.14 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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24%1.9mg

Iron

8.7%0.7mg

1.9 mgvs0.7 mg

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

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13.5%57mg

Magnesium

7%29.3mg

57 mgvs29.3 mg

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

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53.6%1.23mg

Manganese

8.93%0.21mg

1.23 mgvs0.21 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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13.6%95mg

Phosphorus

11.6%81.5mg

95 mgvs81.5 mg

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

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9.63%327mg

Potassium

17.4%591mg

327 mgvs591 mg

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

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4.13%2.27μg

Selenium

0.99%0.54μg

2.27 μgvs0.54 μg

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

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38%573mg

Sodium

0.51%7.6mg

573 mgvs7.6 mg

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

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5.58%0.61mg

Zinc

3.46%0.38mg

0.61 mgvs0.38 mg

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

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5.5%204g

Water

2.2%82g

204 gvs82 g

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

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Lets compare vitamin content per 100 calories of Boiled Kale with Salt vs Baked White Potatoes:

Boiled and Drained Kale with Salt has 305.3 times more Vitamin A, 2.7 times more Vitamin B1, 6.8 times more Vitamin B2, 3.6 times more Vitamin B9, 3 times more Vitamin C, 84.2 times more Vitamin E and 324.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 100 kcal.
Both Boiled and Drained Kale with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Kale with Salt vs Baked White Potatoes:

Boiled and Drained Kale with Salt has 31.4 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 6 times more Manganese, 4.2 times more Selenium, 75.3 times more Sodium, 1.6 times more Zinc and 2.5 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Potassium than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Kale with Salt has 16.9 times more Fat, 8.2 times more Saturated Fat, 46.1 times more Omega 3, 10.9 times more Omega 6, 1.7 times more Sugars, 2.4 times more Fructose, 2.3 times more Fiber and 2.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Carbohydrate than Boiled and Drained Kale with Salt.
Both Boiled and Drained Kale with Salt and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Kale with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Kale with SaltVS Cooked Frozen Kale with SaltBaked White PotatoesVS Cooked Frozen Kale with SaltBoiled Kale with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled Kale with SaltVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Kale with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: