Comparing Nutrients in 1 pound Baked Red Potatoes VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Vinespinach	31%	11%	58%

Macro Nutrients

	Baked Red Potatoes	Vinespinach	Recommended Dietary Allowance
Energy	13.6% 395kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	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	12% 15.4g	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	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Vinespinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	83.7% 1.1mg	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	30.6% 122μg	159% 635μg	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	514% 463mg	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	Vinespinach	Recommended Dietary Allowance
Calcium	4.1% 41mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	54% 0.49mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	145% 3.33mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	NA	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Vinespinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Vinespinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Vinespinach:

• 1 pound of Baked Red Potatoes has 1.4 times more Vitamin B1, 3.2 times more Vitamin B3 and 6.4 times more Vitamin B5 than Vinespinach.
• While 1 lb of Raw Vinespinach contains 400 times more Vitamin A, 3.1 times more Vitamin B2, 5.2 times more Vitamin B9 and 8.1 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Vinespinach provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A
• 1 pound of Vinespinach have insufficient amounts of Vitamin B5
• Both Baked Whole Red Potatoes as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Vinespinach:

• 1 pound of Baked Red Potatoes has 1.6 times more Copper and 1.4 times more Phosphorus than Vinespinach.
• While 1 lb of Raw Vinespinach contains 12.1 times more Calcium, 1.7 times more Iron, 2.3 times more Magnesium and 4.2 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Vinespinach contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 4.6 times more Energy, 5.8 times more Carbohydrate and 1.3 times more Protein than Vinespinach.
• 1 pound of Vinespinach provide inadequate amounts of Energy