Comparing Nutrients in 500 calories Baked Red Potatoes VS Boiled Spinach

Weight per 500 calories

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

Baked Red Potatoes have 3.8 times more energy per 100g than Boiled Spinach. It has average energy density when compared to other foods. Boiled and Drained Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	5.83% 5.65g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2.17% 0.37g	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	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	13% 9.35g	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	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1266% 11391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	395% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	405% 5.26mg	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	793% 3174μg	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	237% 213mg	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	301% 45.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	8942% 10730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	296% 2957mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	20.5% 822μg	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	970% 77.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	884% 20.3mg	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	174% 1217mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	298% 10130mg	3400mg per day for Men 19-50 years
Selenium	NA	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	12% 441g	53.6% 1983g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach contains 1982.1 times more Vitamin A, 5 times more Vitamin B1, 17.9 times more Vitamin B2, 1.6 times more Vitamin B5, 4.3 times more Vitamin B6, 20.5 times more Vitamin B9, 2.9 times more Vitamin C, 98.3 times more Vitamin E and 666.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Vitamin B3 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Spinach contains 57.2 times more Calcium, 3.8 times more Copper, 19.3 times more Iron, 11.8 times more Magnesium, 20.4 times more Manganese, 2.9 times more Phosphorus, 3.2 times more Potassium, 22.1 times more Sodium, 7.2 times more Zinc and 4.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.4 times more Carbohydrate than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 6.6 times more Fat, 23.2 times more Omega 3, 5 times more Fiber and 4.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Energy and Sugars per 500 kcal.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.