Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Potato Skin	Recommended Dietary Allowance
Energy	5.3% 154kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	32.5% 18g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	304% 2735μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	69.4% 694mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	213% 1.9mg	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	111% 8.9mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 403g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach with Salt 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 Chopped Or Leaf Frozen Spinach with Salt vs Potato Skin:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has more Vitamin A, 3.7 times more Vitamin B1, 4.6 times more Vitamin B2 and 7.1 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.4 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt 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 Chopped Or Leaf Frozen Spinach with Salt vs Potato Skin:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 5.1 times more Calcium, 3.6 times more Magnesium, 1.3 times more Phosphorus, 18.3 times more Selenium, 32.2 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.6 times more Copper, 1.7 times more Iron and 1.4 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Potato Skin contain similar levels of Manganese 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 Chopped Or Leaf Frozen Spinach with Salt has 8.6 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.7 times more Energy and 2.6 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.