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Comparing Nutrients in 14 ounces Spinach Spaghetti VS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Spinach Spaghetti
15%
4%
81%
Baked White Potatoes
9%
1%
90%
14 oz ▼

Macro Nutrients

51%1476kcal
Energy
12.6%365kcal
1476 kcalvs365 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.42%6.23g
Fat
0.61%0.6g
6.23 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.9g
Saturated Fat
0.5%0.16g
0.9 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.4%0.29g
Omega 3
3.72%0.06g
0.29 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.2%2.25g
Omega 6
1.14%0.19g
2.25 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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228%297g
Carbohydrate
64.4%83.7g
297 gvs83.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%10.8g
Sugars
8.38%6.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.8 gvs6.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.97%1.43g
≤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]
NA gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.6g
NA gvs1.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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111%42g
Fiber
22%8.33g
42 gvs8.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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95%53g
Protein
15%8.33g
53 gvs8.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

10%91μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
91 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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123%1.5mg
Vitamin B1
16%0.19mg
Thiamine
1.5 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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60%0.78mg
Vitamin B2
13%0.17mg
Riboflavin
0.78 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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113%18mg
Vitamin B3
38%6.06mg
Niacin, nicotinic acid, niacinamide
18 mgvs6.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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96%4.8mg
Vitamin B5
30.4%1.52mg
Pantothenic acid
4.8 mgvs1.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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99%1.3mg
Vitamin B6
64.4%0.84mg
Pyridoxine
1.3 mgvs0.84 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.6%191μg
Vitamin B9
37.7%151μg
Folates and Folic Acid
191 μgvs151 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
55.6%50mg
Ascorbic acid
0 mgvs50 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19.6%2.94mg
Vitamin E
1.06%0.16mg
Tocopherols and Tocotrienols
2.94 mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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501%601μg
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
601 μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23%230mg
Calcium
3.97%39.7mg
230 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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220%2mg
Copper
56%0.5mg
2 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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106%8.45mg
Iron
31.8%2.54mg
8.45 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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164%691mg
Magnesium
25.5%107mg
691 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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456%10.5mg
Manganese
32.6%0.75mg
10.5 mgvs0.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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188%1318mg
Phosphorus
42.5%298mg
1318 mgvs298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44%1492mg
Potassium
63.5%2159mg
1492 mgvs2159 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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458%252μg
Selenium
3.6%2μg
252 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.53%143mg
Sodium
1.85%27.8mg
143 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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100%11mg
Zinc
12.6%1.4mg
11 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.89%33g
Water
8.1%299g
33 gvs299 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Spinach Spaghetti vs Baked White Potatoes:
Comparing minerals per 14 ounces for Spinach Spaghetti vs Baked White Potatoes:
Comparison of macro-nutrients per 14 ounces:



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