Comparing Nutrients in 14 ounces Baked White Potatoes VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	12.6% 365kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	80% 104g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	NA	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	NA	38g per day for Men 19-50 years
Protein	15% 8.33g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	29.3% 0.38mg	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	37.7% 151μg	12% 47.6μg	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	0% 0mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	90% 0.81mg	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	31.8% 2.54mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	260% 5.97mg	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	42.5% 298mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	159% 87.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole White Potatoes have 2.1 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2 times more Vitamin B1 and 2.4 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Vitamin B3 per 14 oz.
• Both Baked Whole White Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole White Potatoes have 9.4 times more Potassium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 8 times more Manganese, 1.4 times more Phosphorus, 44.2 times more Selenium and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Spinach Spaghetti contains 1.4 times more Energy, 2 times more Omega 3, 4.6 times more Omega 6 and 2.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Carbohydrate per 14 oz.
• Both Baked Whole White Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.