Comparing Nutrients in 500 calories Baked Red Potatoes VS Canned Spinach

Weight per 500 calories

• Baked Red Potatoes: 575g
• Canned Spinach: 2174g

Baked Red Potatoes have 3.8 times more energy per 100g than Canned Spinach. It has average energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Spinach?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Baked Red Potatoes	Canned Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	57% 74g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	12% 8.7g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	137% 52g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Spinach	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1184% 10652μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	167% 2.17mg	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	38.8% 155μg	533% 2130μg	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	80.5% 72.4mg	345% 311mg	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	3.07% 0.46mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	8362% 10035μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Spinach	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	276% 2761mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	435% 3.9mg	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	50.3% 4.02mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	393% 1652mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	564% 13mg	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	59% 414mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	221% 7522mg	3400mg per day for Men 19-50 years
Selenium	NA	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	467% 7000mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	12% 441g	54% 1995g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Canned Spinach Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Spinach?

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

• 500 calories of Baked Red Potatoes have 1.9 times more Vitamin B5 than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 1853.5 times more Vitamin A, 10.4 times more Vitamin B2, 1.8 times more Vitamin B6, 13.7 times more Vitamin B9, 4.3 times more Vitamin C, 91.7 times more Vitamin E and 623.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Canned Spinach, Solids with Salt contain 53.4 times more Calcium, 3.9 times more Copper, 12.4 times more Iron, 10.3 times more Magnesium, 13.1 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium, 101.5 times more Sodium, 4.4 times more Zinc and 4.5 times more Water than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.5 times more Carbohydrate than Canned Spinach.
• While 500 kcal of Canned Spinach, Solids with Salt contain 12.6 times more Fat, 44.9 times more Omega 3, 5 times more Fiber and 4.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Spinach offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Canned Spinach, Solids with Salt provide inadequate amounts of Omega 6 in 500 calories.