Comparing Nutrients in 5 ounces Mustard Spinach VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Mustard Spinach	Baked Potato Flesh	Recommended Dietary Allowance
Energy	1.08% 31kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.25% 5.53g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.57% 3.1g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	78% 702μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	33% 0.43mg	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	56.3% 225μg	3.2% 12.8μg	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	205% 184mg	20% 18mg	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	29.8% 298mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	34% 0.3mg	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	26.6% 2.13mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	9.92% 0.23mg	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	5.67% 39.7mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	18.7% 636mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Mustard Spinach versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mustard Spinach vs Baked Potato Flesh:

• 5 ounces of Mustard Spinach have more Vitamin A, 4.4 times more Vitamin B2, 17.7 times more Vitamin B9 and 10.2 times more Vitamin C than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Mustard Spinach.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Mustard Spinach as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mustard Spinach vs Baked Potato Flesh:

• 5 ounces of Mustard Spinach have 42 times more Calcium, 4.3 times more Iron, 2.5 times more Manganese and 1.2 times more Water than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.9 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus and 1.7 times more Zinc than Raw Mustard Spinach.
• Both Mustard Spinach and Baked Potato Flesh contain similar levels of Potassium per five ounces.
• 5 ounces of Mustard Spinach lack sufficient amounts of Zinc
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Mustard Spinach as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mustard Spinach have 1.9 times more Fiber than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 4.2 times more Energy and 5.5 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Baked Potato Flesh offer comparable quantities of Protein per five ounces.
• 5 ounces of Mustard Spinach provide inadequate amounts of Energy
• Both Raw Mustard Spinach as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.