Comparing Nutrients in 1 pound Boiled Spinach VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Spinach	Potato Skin	Recommended Dietary Allowance
Energy	3.6% 104kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	30% 11.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Potato Skin	Recommended Dietary Allowance
Vitamin A	264% 2377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	83.4% 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	166% 662μg	19.3% 77μg	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	49.4% 44.5mg	57.5% 51.7mg	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	63% 9.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Potato Skin	Recommended Dietary Allowance
Calcium	61.7% 617mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	119% 2.73mg	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	36.3% 254mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 414g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spinach versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spinach vs Potato Skin:

• 1 pound of Boiled Spinach has more Vitamin A, 4.5 times more Vitamin B1, 6.2 times more Vitamin B2 and 8.6 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.1 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Potato Skin provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Spinach as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spinach vs Potato Skin:

• 1 pound of Boiled Spinach has 4.5 times more Calcium, 3.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 5 times more Selenium, 7 times more Sodium and 2.2 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.4 times more Copper than Boiled and Drained Spinach.
• Both Boiled Spinach and Potato Skin contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 9.2 times more Omega 3 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.5 times more Energy and 3.3 times more Carbohydrate than Boiled and Drained Spinach.
• Both Boiled Spinach and Potato Skin offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.