Comparing Nutrients in 7 ounces Baked White Potatoes VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	40% 52g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	7.44% 4.17g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	14.7% 0.19mg	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	19% 75.4μg	5.95% 24μg	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	0% 0mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	45.2% 0.41mg	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	16% 1.27mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	130% 3mg	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	21.3% 149mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	79.7% 44μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole White Potatoes have 2.1 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2 times more Vitamin B1 and 2.4 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Vitamin B3 per 7 oz.
• Both Baked Whole White Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cooked Spinach Spaghetti:

• Baked Whole White Potatoes have 9.4 times more Potassium than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 8 times more Manganese, 1.4 times more Phosphorus, 44.2 times more Selenium and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Spinach Spaghetti contains 1.4 times more Energy, 2 times more Omega 3, 4.6 times more Omega 6 and 2.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spinach Spaghetti have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.