Comparing Nutrients in 100 calories Frozen Spinach VS Baked Red Potatoes

Weight per 100 calories

• Frozen Spinach: 345g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 3 times more energy per unit of mass than Unprepared Frozen Spinach, which is average in comparison to other foods. Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	11% 14.5g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	0.86% 0.62g	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	% 0.83g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.52g	g per day for Men 19-50 years
Fiber	26.3% 10g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	225% 2021μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.4% 0.77mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	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	125% 500μg	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	21% 19mg	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	66.7% 10mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1069% 1283μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	44.5% 445mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	81.5% 6.5mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	61.6% 259mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	24% 169mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	NA	55μg per day for Men 19-50 years
Sodium	17% 255mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	8.4% 311g	2.4% 88g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 1758 times more Vitamin A, 3.9 times more Vitamin B1, 13.4 times more Vitamin B2, 2.4 times more Vitamin B6, 16.1 times more Vitamin B9, 1.3 times more Vitamin C, 108.8 times more Vitamin E and 398.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Unprepared Frozen Spinach and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Unprepared Frozen Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Unprepared Frozen Spinach has 43 times more Calcium, 2.5 times more Copper, 8.1 times more Iron, 8 times more Magnesium, 12.2 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 18.5 times more Sodium, 4.2 times more Zinc and 3.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

• Unprepared Frozen Spinach has 11.4 times more Fat, 16.4 times more Omega 3, 1.4 times more Sugars, 4.8 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
• Both Unprepared Frozen Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.