Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Baked White Potatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	31.7% 920kcal	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	162% 211g	29% 37.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	37.5% 21g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	40% 0.48mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	10% 100mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.7% 912g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.1 times more Vitamin B3, 2.6 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, 2 times more Vitamin B1, 5.5 times more Vitamin B2, 3.8 times more Vitamin B9, 52 times more Vitamin E and 182.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spinach have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White 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 White Potatoes vs Boiled Spinach:

• Baked Whole White Potatoes have 1.3 times more Phosphorus than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 13.6 times more Calcium, 1.4 times more Copper, 5.6 times more Iron, 3.2 times more Magnesium, 4.9 times more Manganese, 3 times more Selenium, 10 times more Sodium and 2.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spinach have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4 times more Energy, 5.6 times more Carbohydrate and 3.6 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 6.1 times more Omega 3 and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Spinach have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.