Comparing Nutrients in 1 kilogram Boiled Mustard Spinach VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Mustard Spinach	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.5% 160kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	30.4% 17g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Baked White 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Baked White Potatoes	Recommended Dietary Allowance
Calcium	158% 1580mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.5% 945g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Mustard Spinach vs Baked White Potatoes:

• Boiled and Drained Mustard Spinach has 410 times more Vitamin A, 1.4 times more Vitamin B2, 1.9 times more Vitamin B9 and 5.2 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled and Drained Mustard Spinach as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Mustard Spinach vs Baked White Potatoes:

• Boiled and Drained Mustard Spinach has 15.8 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Copper, 3.9 times more Magnesium, 4.2 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Baked Whole White Potatoes have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes contain 5.8 times more Energy and 7.5 times more Carbohydrate than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Baked Whole White Potatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Mustard Spinach as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.