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

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Spinach Spaghetti	Baked Potato Skin	Recommended Dietary Allowance
Energy	8.9% 258kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	40% 52g	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	NA	41.3% 15.7g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	5.95% 24μg	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	0% 0mg	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 Spinach Spaghetti	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	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	25.8% 2.06mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	30.6% 214mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	79.7% 44μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.54% 94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Spinach Spaghetti 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 Spinach Spaghetti vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 4.7 times more Vitamin B5, 6.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Cooked Spinach Spaghetti as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Spinach Spaghetti have 1.4 times more Magnesium, 2.4 times more Manganese, 31.6 times more Selenium and 2.2 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 4 times more Copper, 6.8 times more Iron and 9.9 times more Potassium than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Baked Potato Skin contain similar levels of Calcium and Phosphorus per seven ounces.
• 7 ounces of Cooked Spinach Spaghetti lack sufficient amounts of Potassium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 1.5 times more Energy and 1.8 times more Carbohydrate than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Baked Potato Skin offer comparable quantities of Protein per seven ounces.
• Both Cooked Spinach Spaghetti as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.