Comparing Nutrients in 1 kilogram Baked White Potatoes VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Baked White Potatoes	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	31.7% 920kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.04% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	21% 27g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	55.3% 21g	38g per day for Men 19-50 years
Protein	37.5% 21g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	66% 0.86mg	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	95% 380μg	285% 1140μg	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	65.6% 59mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	10% 100mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	123% 1.1mg	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	80% 6.4mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	111% 2.55mg	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	107% 750mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Cooked Malabar Spinach:

• Baked Whole White Potatoes have 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.1 times more Vitamin C than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 58 times more Vitamin A, 2.2 times more Vitamin B1, 3 times more Vitamin B2 and 3 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Cooked Malabar Spinach:

• Baked Whole White Potatoes have 2.1 times more Phosphorus and 2.1 times more Potassium than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 12.4 times more Calcium, 2.3 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.8 times more Selenium and 7.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Malabar Spinach have similar amounts of Copper, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4 times more Energy and 7.8 times more Carbohydrate than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Malabar Spinach have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Cooked Malabar Spinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.