Comparing Nutrients in 1 pound Baked Red Potatoes VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Baked Red Potatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0% 0g	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	16.7% 21.8g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	3.2% 2.3g	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	2.75% 2g	0.56% 0.41g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.95g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	44% 16.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	304% 2735μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	2.4% 0.36mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2044% 2453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	81% 0.73mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	141% 3.25mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	NA	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Baked Whole Red Potatoes have 3.6 times more Vitamin B3, 4.5 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 with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 603 times more Vitamin A, 3.5 times more Vitamin B2, 4.5 times more Vitamin B9, 44.3 times more Vitamin E and 193.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Baked Whole Red Potatoes have 1.4 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 17 times more Calcium, 2.8 times more Iron, 2.9 times more Magnesium, 4.1 times more Manganese and 26.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Copper, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.6 times more Energy, 4.1 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 5.7 times more Omega 3, 2.1 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.