Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	12% 345kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	11.4% 15g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	2.35% 1.7g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	25% 9.53g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	74% 0.96mg	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	26.8% 107μg	145% 579μg	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	55.6% 50mg	43.2% 39mg	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	2.1% 0.32mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.75% 150μg	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	34.7% 2.78mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	161% 3.7mg	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	41% 286mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.8% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled Spinach:

• Baked Whole Red Potatoes have 3.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 524 times more Vitamin A, 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 5.4 times more Vitamin B9, 26 times more Vitamin E and 176.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Spinach:

• Baked Whole Red Potatoes have 1.3 times more Phosphorus than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 15.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 5.4 times more Manganese, 5.8 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 3.8 times more Energy, 5.2 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 6.1 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.