Comparing Nutrients in 1 pound Baked Red Potatoes VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Baked Red Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	13.6% 395kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	91% 119g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	43.4% 6.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	33.5% 0.44mg	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	30.6% 122μg	13.6% 54.4μg	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	63.5% 57mg	0% 0mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	103% 0.93mg	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	39.7% 3.18mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	297% 6.82mg	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	46.7% 327mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.3 times more Vitamin B1 and 2.1 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Spinach Spaghetti have similar amounts of Vitamin B3 per 1 lb.
• Both Baked Whole Red Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole Red Potatoes have 9.4 times more Potassium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 3.3 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium, 8.7 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Spinach Spaghetti have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Spinach Spaghetti contains 1.5 times more Energy, 2 times more Omega 3, 4.6 times more Omega 6, 1.3 times more Carbohydrate and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.