Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Baked Red Potatoes	Frozen Spinach	Recommended Dietary Allowance
Energy	30% 870kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	32.4% 42g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 2.4g	g per day for Men 19-50 years
Fiber	47.4% 18g	76.3% 29g	38g per day for Men 19-50 years
Protein	41% 23g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	651% 5860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	3100% 3720μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Spinach	Recommended Dietary Allowance
Calcium	9% 90mg	129% 1290mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	160% 1.44mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	306% 7.04mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	NA	109% 60μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	24.4% 902g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.3 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 586 times more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 5.4 times more Vitamin B9, 36.3 times more Vitamin E and 132.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole Red Potatoes have 1.2 times more Copper, 1.5 times more Phosphorus and 1.6 times more Potassium than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 14.3 times more Calcium, 2.7 times more Iron, 2.7 times more Magnesium, 4.1 times more Manganese, 6.2 times more Sodium and 1.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen Spinach have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes have 3 times more Energy, 4.7 times more Carbohydrate and 2.2 times more Sugars than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 5.5 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.