Comparing Nutrients in 1 kilogram Boiled Mustard Spinach with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.5% 160kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	NA	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	30.4% 17g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	456% 4100μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	163% 2.12mg	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	183% 730μg	67.5% 270μg	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	722% 650mg	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	158% 1580mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	193% 1.74mg	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	100% 8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	75.2% 1.73mg	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	25.7% 180mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	167% 2500mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	20.7% 767g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach with Salt VS Baked Red Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mustard Spinach with Salt versus 1 kg of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Mustard Spinach with Salt vs Baked Red Potatoes:

• 1 kilogram of Boiled Mustard Spinach with Salt has 410 times more Vitamin A, 1.2 times more Vitamin B2, 2.7 times more Vitamin B9 and 5.2 times more Vitamin C than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 1.8 times more Vitamin B1, 3.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Mustard Spinach with Salt.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Boiled and Drained Mustard Spinach with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mustard Spinach with Salt vs Baked Red Potatoes:

• 1 kilogram of Boiled Mustard Spinach with Salt has 17.6 times more Calcium, 1.6 times more Manganese, 20.8 times more Sodium and 1.2 times more Water than Baked Red Potatoes.
• While 1 kg of Baked Whole Red Potatoes contains 3.5 times more Copper, 4 times more Magnesium, 4 times more Phosphorus, 1.9 times more Potassium and 3.6 times more Zinc than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Baked Red Potatoes contain similar levels of Iron per one kilogram.
• 1 kilogram of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Whole Red Potatoes contains 5.4 times more Energy, 7 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Baked Red Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Mustard Spinach with Salt provide inadequate amounts of Energy