Comparing Nutrients in 100 calories Baked Red Potatoes VS Boiled New Zealand Spinach with Salt

Weight per 100 calories

• Baked Red Potatoes: 115g
• Boiled New Zealand Spinach with Salt: 833g

Baked Red Potatoes have 7.3 times more energy per 100g than Boiled New Zealand Spinach with Salt. It has average energy density when compared to other foods. Boiled and Drained New Zealand Spinach with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Boiled New Zealand Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Baked Red Potatoes	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	2.87% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.7% 0.51g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	42.7% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.76% 31μg	16.7% 66.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	148% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	2028% 2433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	71.3% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.8mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	191% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 82.8mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	2.4% 88g	21.4% 790g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Boiled New Zealand Spinach With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Boiled New Zealand Spinach with Salt?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Boiled New Zealand Spinach with Salt:

• 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 3 times more Vitamin B1, 15.5 times more Vitamin B2, 1.8 times more Vitamin B3, 5.4 times more Vitamin B5, 8.1 times more Vitamin B6, 2.1 times more Vitamin B9, 9.2 times more Vitamin C, 111.5 times more Vitamin E and 756.1 times more Vitamin K than Baked Whole Red Potatoes.
• 100 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red Potatoes as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked Red Potatoes vs Boiled New Zealand Spinach with Salt:

• 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 38.7 times more Calcium, 3.2 times more Copper, 6.8 times more Iron, 8.3 times more Magnesium, 22 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 207.2 times more Sodium, 5.6 times more Zinc and 9 times more Water than Baked Whole Red Potatoes.
• 100 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 1.3 times more Carbohydrate than Boiled New Zealand Spinach with Salt.
• While 100 kcal of Boiled and Drained New Zealand Spinach with Salt contain 27.1 times more Omega 3, 1.3 times more Sugars, 5.6 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled New Zealand Spinach with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Omega 6 in 100 calories.