Comparing Nutrients in 1 kilogram Boiled Spinach VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Spinach	Baked Potato Flesh	Recommended Dietary Allowance
Energy	7.93% 230kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	166% 216g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	23.4% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	53% 29.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	582% 5240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	232% 3mg	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	365% 1460μg	22.5% 90μg	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	109% 98mg	142% 128mg	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	139% 21mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	136% 1360mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	70% 1.6mg	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	80% 560mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.7% 912g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Spinach vs Baked Potato Flesh:

• 1 kilogram of Boiled Spinach has more Vitamin A, 11.2 times more Vitamin B2, 16.2 times more Vitamin B9, 52 times more Vitamin E and 1645.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.8 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Spinach as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Baked Potato Flesh:

• 1 kilogram of Boiled Spinach has 27.2 times more Calcium, 10.2 times more Iron, 3.5 times more Magnesium, 5.8 times more Manganese, 5 times more Selenium, 14 times more Sodium, 2.6 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• Both Boiled Spinach and Baked Potato Flesh contain similar levels of Copper, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spinach has 9.2 times more Omega 3, 1.6 times more Fiber and 1.5 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4 times more Energy, 5.7 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Spinach.
• 1 kilogram of Boiled Spinach provide inadequate amounts of Energy
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.