Comparing Nutrients in 500 calories Spinach Spaghetti VS Baked Red Potatoes

Weight per 500 calories

• Spinach Spaghetti: 134g
• Baked Red Potatoes: 575g

Spinach Spaghetti has 4.3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Spinach Spaghetti	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.18% 2.1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	4.48% 0.76g	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	77.3% 101g	86.6% 113g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	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	37.5% 14.2g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	32% 18g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.43% 31μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.8% 0.5mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	16% 64.5μg	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	0% 0mg	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	6.63% 0.99mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	170% 204μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	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	35.8% 2.86mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	63.7% 446mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	15% 505mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	155% 85.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	12% 441g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has 1.2 times more Vitamin B1, 2.2 times more Vitamin E and 12.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dry Spinach Spaghetti as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Spinach Spaghetti has 1.5 times more Calcium, 1.5 times more Magnesium, 3.6 times more Manganese and 1.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper, 1.4 times more Iron, 6.2 times more Potassium and 39.3 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Baked Whole Red Potatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Spinach Spaghetti has 1.4 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Sugars than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Dry Spinach Spaghetti as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.