Comparing Nutrients in 1 pound Baked White Potatoes VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Baked White Potatoes	Mustard Spinach	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.44% 100kcal	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	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	53.4% 0.69mg	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	43% 172μg	180% 721μg	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	655% 590mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Mustard Spinach	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	37.8% 0.34mg	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	36.3% 2.9mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	80.3% 1.85mg	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	48.6% 340mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 418g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 495 times more Vitamin A, 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4.2 times more Vitamin B9 and 10.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Mustard Spinach:

• Baked Whole White Potatoes have 1.7 times more Copper, 2.5 times more Magnesium, 2.7 times more Phosphorus, 1.2 times more Potassium and 2.1 times more Zinc than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 21 times more Calcium, 2.3 times more Iron, 2.2 times more Manganese, 1.6 times more Selenium and 3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Mustard Spinach have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 4.2 times more Energy and 5.4 times more Carbohydrate than Raw Mustard Spinach.
• While Raw Mustard Spinach contains 1.8 times more Omega 3 and 1.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Mustard Spinach have similar amounts of Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Mustard Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.