Comparing Nutrients in 100 grams Baked Potato Flesh VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Baked Potato Flesh	New Zealand Spinach	Recommended Dietary Allowance
Energy	3.2% 93kcal	0.48% 14kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	1.92% 2.5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.4% 0.29g	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	3.95% 1.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	23.4% 0.3mg	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	2.25% 9μg	3.75% 15μg	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	14.2% 13mg	33.3% 30mg	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	0.27% 0.04mg	9.47% 1.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	281% 337μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	New Zealand Spinach	Recommended Dietary Allowance
Calcium	0.5% 5mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	10.3% 0.093mg	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	4.38% 0.35mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	27.8% 0.64mg	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	7.14% 50mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	3.82% 130mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS New Zealand Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs New Zealand Spinach:

• 100 grams of Baked Potato Flesh have 2.6 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than New Zealand Spinach.
• While 100 g of Raw New Zealand Spinach contain 6.2 times more Vitamin B2, 1.7 times more Vitamin B9, 2.3 times more Vitamin C, 35.5 times more Vitamin E and 1123.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and New Zealand Spinach provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs New Zealand Spinach:

• 100 grams of Baked Potato Flesh have 2.3 times more Copper, 1.8 times more Phosphorus and 3 times more Potassium than New Zealand Spinach.
• While 100 g of Raw New Zealand Spinach contain 11.6 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 4 times more Manganese, 26 times more Sodium and 1.3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and New Zealand Spinach contain similar levels of Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 6.6 times more Energy, 8.6 times more Carbohydrate, 5.9 times more Sugars and 1.3 times more Protein than New Zealand Spinach.
• While 100 g of Raw New Zealand Spinach contain 6.6 times more Omega 3 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and New Zealand Spinach offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• 100 grams of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Baked Potatoes Flesh no Salt as well as Raw New Zealand Spinach provide inadequate amounts of Omega 6 in 100 grams.