Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Baked White Potatoes	Canned Spinach	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.88% 0.15g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	2.5% 1.8g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	17% 9.53g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	35% 0.45mg	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	111% 445μg	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	72% 65mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Spinach	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	91% 0.82mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	118% 2.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 416g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3 times more Vitamin B1, 3.9 times more Vitamin B3, 8.1 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 490 times more Vitamin A, 3.2 times more Vitamin B2, 2.6 times more Vitamin B9, 48.5 times more Vitamin E and 171 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spinach, Solids with Salt have similar amounts of Vitamin C per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 1.7 times more Phosphorus and 1.6 times more Potassium than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 12.7 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 3.2 times more Manganese, 2.8 times more Selenium, 46 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spinach, Solids with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 4 times more Energy, 6.2 times more Carbohydrate and 3.8 times more Sugars than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 11.9 times more Omega 3 and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spinach, Solids with Salt have similar amounts of Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Spinach, Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.