Comparing Nutrients in 1 kilogram Spinach VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Spinach	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	28% 36.3g	162% 211g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 4g	g per day for Men 19-50 years
Fiber	58% 22g	55.3% 21g	38g per day for Men 19-50 years
Protein	51% 28.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Spinach	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	521% 4690μg	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	145% 1.9mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	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	312% 281mg	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	135% 20.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Baked White Potatoes	Recommended Dietary Allowance
Calcium	99% 990mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	339% 27mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	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	70% 490mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw Spinach has 469 times more Vitamin A, 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.1 times more Vitamin B9, 2.2 times more Vitamin C, 50.8 times more Vitamin E and 178.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B3 and 5.9 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw 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 Spinach vs Baked White Potatoes:

• Raw Spinach has 9.9 times more Calcium, 4.2 times more Iron, 2.9 times more Magnesium, 4.7 times more Manganese, 2 times more Selenium, 11.3 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Phosphorus than Raw Spinach.
• Both Raw Spinach and Baked Whole White Potatoes have similar amounts of Copper and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spinach has 9.2 times more Omega 3 and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4 times more Energy, 5.8 times more Carbohydrate and 3.6 times more Sugars than Raw Spinach.
• Both Raw Spinach and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Raw Spinach as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.