Comparing Nutrients in 300 calories Baked Red Potatoes VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 300 calories

• Baked Red Potatoes: 345g
• Boiled Chopped Or Leaf Frozen Spinach with Salt: 882g

Baked Red Potatoes have 2.6 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach with Salt. It has average energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Baked Red Potatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	7.9% 7.68g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	47.4% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	6.2% 4.5g	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	2.1% 1.5g	1.1% 0.79g	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	% 1.9g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 1.85g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	86% 32.6g	38g per day for Men 19-50 years
Protein	14% 7.93g	63% 35.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	591% 5321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	92% 1.2mg	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	23.3% 93μg	267% 1068μg	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	48.3% 43.4mg	21.6% 19.4mg	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	1.84% 0.28mg	208% 31.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	3976% 4771μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	158% 1.42mg	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	30% 2.4mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	172% 724mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	275% 6.33mg	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	35.5% 248mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	78.4% 2665mg	3400mg per day for Men 19-50 years
Selenium	NA	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	189% 2841mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	39.3% 4.32mg	11mg per day for Men 19-50 years
Water	7.15% 264g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1543 times more Vitamin A, 2.8 times more Vitamin B1, 9 times more Vitamin B2, 1.6 times more Vitamin B6, 11.5 times more Vitamin B9, 113.2 times more Vitamin E and 494.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 43.5 times more Calcium, 2.4 times more Copper, 7.2 times more Iron, 7.5 times more Magnesium, 10.6 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 68.7 times more Sodium, 3.1 times more Zinc and 3 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.6 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 14.8 times more Fat, 14.7 times more Omega 3, 5.3 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy and Sugars per 300 kcal.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.