Comparing Nutrients in 1 kilogram Cooked Malabar Spinach VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Malabar Spinach	Potato Skin	Recommended Dietary Allowance
Energy	7.93% 230kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	8.04% 7.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	65.8% 25g	38g per day for Men 19-50 years
Protein	53.2% 30g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Potato Skin	Recommended Dietary Allowance
Vitamin A	64.4% 580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	184% 2.4mg	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	285% 1140μg	42.5% 170μg	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	65.6% 59mg	127% 114mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Potato Skin	Recommended Dietary Allowance
Calcium	124% 1240mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	470% 4.23mg	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	185% 15mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	262% 6mg	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	51.4% 360mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 925g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Malabar Spinach versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Malabar Spinach vs Potato Skin:

• 1 kilogram of Cooked Malabar Spinach has more Vitamin A, 5 times more Vitamin B1, 3.4 times more Vitamin B2 and 6.7 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.9 times more Vitamin C than Cooked Malabar Spinach.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Cooked Malabar Spinach as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Malabar Spinach vs Potato Skin:

• 1 kilogram of Cooked Malabar Spinach has 4.1 times more Calcium, 2.1 times more Magnesium and 5.5 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3.8 times more Copper, 2.2 times more Iron, 2.4 times more Manganese and 1.6 times more Potassium than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Potato Skin contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• Both Cooked Malabar Spinach as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 2.5 times more Energy and 4.6 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Potato Skin offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Malabar Spinach provide inadequate amounts of Energy