Comparing Nutrients in 7 ounces Cooked Malabar Spinach VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Malabar Spinach	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.14% 5.38g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	11% 4.17g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	56.6% 226μg	11% 43.7μg	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	13% 11.7mg	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Baked Potato Skin	Recommended Dietary Allowance
Calcium	24.6% 246mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	180% 1.62mg	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	36.7% 2.94mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	53% 1.22mg	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	10.2% 71.4mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.96% 184g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Malabar Spinach versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Malabar Spinach vs Baked Potato Skin:

• 7 ounces of Cooked Malabar Spinach have 58 times more Vitamin A, 1.2 times more Vitamin B2 and 5.2 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.9 times more Vitamin B3, 6.3 times more Vitamin B5, 7.1 times more Vitamin B6 and 2.3 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Baked Potato Skin provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Cooked Malabar Spinach as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Malabar Spinach vs Baked Potato Skin:

• 7 ounces of Cooked Malabar Spinach have 3.6 times more Calcium, 2.6 times more Sodium and 2 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 7.4 times more Copper, 4.8 times more Iron, 2.4 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Baked Potato Skin contain similar levels of Magnesium per seven ounces.
• Both Cooked Malabar Spinach as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 8.6 times more Energy, 17 times more Carbohydrate, 3.8 times more Fiber and 1.4 times more Protein than Cooked Malabar Spinach.
• 7 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy