Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	5.95% 173kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	1.18% 0.85g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	37% 0.48mg	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	13.4% 53.6μg	72.4% 290μg	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	27.8% 25mg	21.6% 19.4mg	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	1.06% 0.16mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	1.8% 18mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	17.4% 1.4mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	80.7% 1.86mg	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	20.4% 143mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Boiled Spinach:

• Baked Whole Red Potatoes have 3.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 524 times more Vitamin A, 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 5.4 times more Vitamin B9, 26 times more Vitamin E and 176.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Vitamin B6 per 7 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Spinach:

• Baked Whole Red Potatoes have 1.3 times more Phosphorus than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 15.1 times more Calcium, 5.1 times more Iron, 3.1 times more Magnesium, 5.4 times more Manganese, 5.8 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Spinach have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 3.8 times more Energy, 5.2 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 6.1 times more Omega 3, 1.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.