Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Spinach	39%	12%	49%

Macro Nutrients

	Baked Red Potatoes	Spinach	Recommended Dietary Allowance
Energy	30% 870kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	28% 36.3g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	41% 23g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	485% 1940μg	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	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Spinach	Recommended Dietary Allowance
Calcium	9% 90mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	144% 1.3mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	188% 790mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	390% 8.97mg	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	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Spinach per 1 kg

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

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

• 1 kilogram of Baked Red Potatoes has 2.2 times more Vitamin B3 and 5.2 times more Vitamin B5 than Spinach.
• While 1 kg of Raw Spinach contains 469 times more Vitamin A, 3.8 times more Vitamin B2, 7.2 times more Vitamin B9, 2.2 times more Vitamin C, 25.4 times more Vitamin E and 172.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Spinach provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Spinach have insufficient amounts of Vitamin B5
• Both Baked Whole Red Potatoes as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Red Potatoes has 1.3 times more Copper and 1.5 times more Phosphorus than Spinach.
• While 1 kg of Raw Spinach contains 11 times more Calcium, 3.9 times more Iron, 2.8 times more Magnesium, 5.2 times more Manganese, 6.6 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Spinach contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 3.8 times more Energy and 5.4 times more Carbohydrate than Spinach.
• While 1 kg of Raw Spinach contains 9.2 times more Omega 3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Spinach offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3
• 1 kilogram of Spinach provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Spinach provide inadequate amounts of Omega 6 in one kilogram.