Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Baked White Potatoes
9%
1%
90%
1 lb ▼

Macro Nutrients

2.97%86kcal
Energy
14.4%417kcal
86 kcalvs417 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.73%1.68g
Fat
0.7%0.68g
1.68 gvs0.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.85%0.27g
Saturated Fat
0.57%0.18g
0.27 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
34.6%0.55g
Omega 3
4.25%0.068g
0.55 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.61%0.1g
Omega 6
1.3%0.22g
0.1 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
10%13.2g
Carbohydrate
73.6%96g
13.2 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.06%1.5g
Sugars
9.57%6.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.5 gvs6.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
2.25%1.63g
≤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]
NA gvs1.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%2.86g
NA gvs2.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%1.8g
NA gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
26.3%9.98g
Fiber
25%9.53g
9.98 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.57g
Protein
17%9.53g
9.57 gvs9.53 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

204%1833μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
1833 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
6.8%0.082mg
Vitamin B1
18%0.22mg
Thiamine
0.082 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
37%0.48mg
Vitamin B2
15%0.2mg
Riboflavin
0.48 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
7.7%1.23mg
Vitamin B3
43.3%6.93mg
Niacin, nicotinic acid, niacinamide
1.23 mgvs6.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.45%0.17mg
Vitamin B5
34.7%1.74mg
Pantothenic acid
0.17 mgvs1.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
28%0.36mg
Vitamin B6
73.6%0.96mg
Pyridoxine
0.36 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
65.8%263μg
Vitamin B9
43%172μg
Folates and Folic Acid
263 μgvs172 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
68%61.2mg
Vitamin C
63.5%57mg
Ascorbic acid
61.2 mgvs57 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
48.4%7.26mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
7.26 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
1439%1727μg
Vitamin K
10.2%12.2μg
Phytomenadione or phylloquinone
1727 μgvs12.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

37.6%376mg
Calcium
4.54%45.4mg
376 mgvs45.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
58.5%0.53mg
Copper
64%0.58mg
0.53 mgvs0.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
89.6%7.17mg
Iron
36.3%2.9mg
7.17 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
60.5%254mg
Magnesium
29%122mg
254 mgvs122 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
97%2.24mg
Manganese
37.3%0.86mg
2.24 mgvs0.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
20.7%145mg
Phosphorus
48.6%340mg
145 mgvs340 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
30.7%1043mg
Potassium
72.6%2468mg
1043 mgvs2468 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
9.9%5.44μg
Selenium
4.12%2.27μg
5.44 μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
22.7%340mg
Sodium
2.1%31.8mg
340 mgvs31.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
17.3%1.9mg
Zinc
14.4%1.6mg
1.9 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
11.4%423g
Water
9.25%342g
423 gvs342 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs Baked White Potatoes:
Comparing minerals per 1 pound for Canned Spinach with Liquids vs Baked White Potatoes:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: