Comparing Nutrients in 500 calories Baked White Potatoes VS Cooked Spinach Spaghetti

Weight per 500 calories

• Baked White Potatoes: 544g
• Cooked Spinach Spaghetti: 385g

Cooked Spinach Spaghetti has 1.4 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cooked Spinach Spaghetti?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	77.4% 101g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	NA	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	NA	38g per day for Men 19-50 years
Protein	20.4% 11.4g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	3.4% 30.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	28.4% 0.37mg	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	51.6% 207μg	11.5% 46μg	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	76% 68.5mg	0% 0mg	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	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	87.6% 0.79mg	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	43.5% 3.48mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	56.8% 238mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	252% 5.8mg	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	58.2% 408mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37.8% 4.15mg	11mg per day for Men 19-50 years
Water	11% 410g	7.1% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole White Potatoes have 1.4 times more Vitamin B3, 3 times more Vitamin B5, 3.1 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 1.4 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole White Potatoes have 13.3 times more Potassium and 1.6 times more Water than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2.1 times more Calcium, 1.6 times more Magnesium, 5.6 times more Manganese, 31.3 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Copper, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Spinach Spaghetti contains 1.4 times more Omega 3, 3.3 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.