Comparing Nutrients in 100 calories Spinach Spaghetti VS Baked Red Potatoes

Weight per 100 calories

• Spinach Spaghetti: 27g
• Baked Red Potatoes: 115g

Spinach Spaghetti has 4.3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Spinach Spaghetti or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Spinach Spaghetti	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.42g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	1% 0.73g	2.27% 1.64g	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	NA	0.7% 0.51g	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	7.5% 2.85g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.69% 6.2μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.36% 0.1mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.05% 0.053mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.68% 0.087mg	18.7% 0.24mg	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	3.23% 13μg	7.76% 31μg	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	0% 0mg	16% 14.5mg	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	1.33% 0.2mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.7μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	22.2% 0.2mg	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	7.16% 0.57mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	8.65% 0.2mg	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	12.7% 89.2mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	6.74% 0.74mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Spinach Spaghetti vs Baked Red Potatoes:

• Dry Spinach Spaghetti has 1.2 times more Vitamin B1, 2.2 times more Vitamin E and 12.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Dry Spinach Spaghetti as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spinach Spaghetti vs Baked Red Potatoes:

• Dry Spinach Spaghetti has 1.5 times more Calcium, 1.5 times more Magnesium, 3.6 times more Manganese and 1.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper, 1.4 times more Iron, 6.2 times more Potassium and 39.3 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Baked Whole Red Potatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Spinach Spaghetti has 1.4 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Sugars than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Dry Spinach Spaghetti as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.