Comparing Nutrients in 14 ounces Baked White Potatoes VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Baked White Potatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	12.6% 365kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.54% 0.091g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	1.8% 1.3g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	15% 8.33g	15% 8.37g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	178% 1603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	6.72% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	24.4% 0.32mg	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	57.5% 230μg	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	59.5% 53.6mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	1259% 1511μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	51% 0.46mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	85% 1.96mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.1% 299g	10% 370g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Canned Spinach with Liquids and Salt:

• Baked Whole White Potatoes have 2.7 times more Vitamin B1, 5.6 times more Vitamin B3, 10.1 times more Vitamin B5 and 2.6 times more Vitamin B6 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 404 times more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B9, 40 times more Vitamin E and 141 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin C per 14 oz.
• Both Baked Whole White Potatoes as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Canned Spinach with Liquids and Salt:

• Baked Whole White Potatoes have 2.3 times more Phosphorus and 2.4 times more Potassium than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 8.3 times more Calcium, 2.5 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 2.4 times more Selenium and 45.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 4.8 times more Energy, 7.2 times more Carbohydrate, 4.6 times more Sugars and 1.3 times more Fiber than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 8.1 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.