Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Baked Red Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	30% 870kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	201% 262g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	41% 23g	81.8% 45.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	74% 0.96mg	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	67.5% 270μg	30% 120μg	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	140% 126mg	0% 0mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	228% 2.05mg	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	87.5% 7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	654% 15mg	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	103% 720mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	NA	402% 221μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	98% 11mg	11mg per day for Men 19-50 years
Water	20.7% 767g	18.4% 681g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.3 times more Vitamin B1 and 2.1 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Spinach Spaghetti have similar amounts of Vitamin B3 per 1 kg.
• Both Baked Whole Red Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole Red Potatoes have 9.4 times more Potassium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 3.3 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 8.7 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Spinach Spaghetti have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Spinach Spaghetti contains 1.5 times more Energy, 2 times more Omega 3, 4.6 times more Omega 6, 1.3 times more Carbohydrate and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.