Comparing Nutrients in 500 calories Baked Red Potatoes VS Frozen Spinach

Weight per 500 calories

• Baked Red Potatoes: 575g
• Frozen Spinach: 1724g

Baked Red Potatoes have 3 times more energy per 100g than Frozen Spinach. It has average energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Baked Red Potatoes	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0% 0g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	15.5% 11.2g	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	3.5% 2.53g	4.3% 3.1g	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	% 4.14g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 4.14g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	132% 50g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Frozen Spinach	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	276% 2.5mg	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	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	528% 12mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	NA	188% 103μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	12% 441g	42% 1555g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.2 times more Vitamin B5 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1758 times more Vitamin A, 3.9 times more Vitamin B1, 13.4 times more Vitamin B2, 2.4 times more Vitamin B6, 16.1 times more Vitamin B9, 1.3 times more Vitamin C, 108.8 times more Vitamin E and 398.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen Spinach have similar amounts of Vitamin B3 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Unprepared Frozen Spinach contains 43 times more Calcium, 2.5 times more Copper, 8.1 times more Iron, 8 times more Magnesium, 12.2 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 18.5 times more Sodium, 4.2 times more Zinc and 3.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.6 times more Carbohydrate than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 11.4 times more Fat, 16.4 times more Omega 3, 1.4 times more Sugars, 4.8 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Unprepared Frozen Spinach have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Unprepared Frozen Spinach have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.