Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	30% 870kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	29% 37.5g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	5.93% 4.3g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	41% 23g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	9% 90mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	407% 9.35mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	NA	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	24.7% 912g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 524 times more Vitamin A, 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 5.4 times more Vitamin B9, 26 times more Vitamin E and 176.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole Red Potatoes have 1.3 times more Phosphorus than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 15.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 5.4 times more Manganese, 5.8 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 3.8 times more Energy, 5.2 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 6.1 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.