Comparing Nutrients in 500 calories Cooked Malabar Spinach VS Baked Red Potatoes

Weight per 500 calories

• Cooked Malabar Spinach: 2174g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 3.8 times more energy per unit of mass than Cooked Malabar Spinach, which is average in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 500 calories - Cooked Malabar Spinach or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Malabar Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	120% 45.7g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	116% 64.8g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	140% 1261μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	216% 2.8mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.93mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	94% 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	620% 2478μg	38.8% 155μg	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	143% 128mg	80.5% 72.4mg	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	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	270% 2696mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	111% 1mg	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	402% 32mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	248% 1043mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	43.2% 0.99mg	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	112% 783mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	164% 5565mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	NA	55μg per day for Men 19-50 years
Sodium	79.7% 1196mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	54.3% 2011g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Malabar Spinach vs Baked Red Potatoes:

• Cooked Malabar Spinach has 219.4 times more Vitamin A, 5.6 times more Vitamin B1, 9.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 16 times more Vitamin B9 and 1.8 times more Vitamin C than Baked Whole Red Potatoes.
• Both Cooked Malabar Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Malabar Spinach vs Baked Red Potatoes:

• Cooked Malabar Spinach has 52.1 times more Calcium, 2.4 times more Copper, 8 times more Iron, 6.5 times more Magnesium, 5.6 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Potassium, 17.3 times more Sodium, 2.8 times more Zinc and 4.6 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Malabar Spinach has 19.7 times more Fat, 4.4 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Cooked Malabar Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.