Comparing Nutrients in 5 ounces Spinach VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Spinach	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	23% 30g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	3% 2.17g	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	0.29% 0.21g	0.7% 0.51g	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	% 0.16g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.57g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Spinach	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	74% 665μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	13.5% 54μg	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	44.3% 40mg	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	19% 2.88mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	20% 0.18mg	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	48% 3.84mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	11.6% 0.27mg	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	9.92% 69.5mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Spinach vs Baked White Potatoes:

• Raw Spinach has 469 times more Vitamin A, 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.1 times more Vitamin B9, 2.2 times more Vitamin C, 50.8 times more Vitamin E and 178.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B3 and 5.9 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Spinach as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Spinach vs Baked White Potatoes:

• Raw Spinach has 9.9 times more Calcium, 4.2 times more Iron, 2.9 times more Magnesium, 4.7 times more Manganese, 2 times more Selenium, 11.3 times more Sodium, 1.5 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Phosphorus than Raw Spinach.
• Both Raw Spinach and Baked Whole White Potatoes have similar amounts of Copper and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Spinach has 9.2 times more Omega 3 and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4 times more Energy, 5.8 times more Carbohydrate and 3.6 times more Sugars than Raw Spinach.
• Both Raw Spinach and Baked Whole White Potatoes have similar amounts of Fiber per 5 oz.
• Both Raw Spinach as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.