Comparing Nutrients in 1 kilogram Boiled Chopped Or Leaf Frozen Spinach VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Baked White Potatoes	Recommended Dietary Allowance
Energy	11.7% 340kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	162% 211g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	21% 15.3g	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	1.24% 0.9g	4.97% 3.6g	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	% 2g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 4g	g per day for Men 19-50 years
Fiber	97% 37g	55.3% 21g	38g per day for Men 19-50 years
Protein	71.6% 40g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	670% 6030μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	162% 2.1mg	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	303% 1210μg	95% 380μg	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	24.4% 22mg	140% 126mg	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	236% 35.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Baked White Potatoes	Recommended Dietary Allowance
Calcium	153% 1530mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	141% 1.27mg	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	245% 19.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	82% 1.9mg	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	71.4% 500mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 889g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach vs Baked White Potatoes:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 603 times more Vitamin A, 1.6 times more Vitamin B1, 4.1 times more Vitamin B2, 3.2 times more Vitamin B9, 88.5 times more Vitamin E and 200.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B3, 5.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Chopped Or Leaf Frozen Spinach vs Baked White Potatoes:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 15.3 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 3 times more Magnesium, 3.8 times more Manganese, 11 times more Selenium, 13.9 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Chopped Or Leaf Frozen Spinach has 24.7 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Energy, 4.4 times more Carbohydrate and 3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.