Comparing Nutrients in 100 grams Cooked Spinach Spaghetti VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Spinach Spaghetti	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.5% 130kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	8.18% 4.6g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	23% 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	3% 12μg	2.25% 9μg	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	14.2% 13mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spinach Spaghetti	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	3% 30mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	22.8% 0.21mg	24% 0.22mg	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	13% 1.04mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	65.4% 1.5mg	7% 0.16mg	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	15.4% 108mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	1.7% 58mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spinach Spaghetti VS Baked Potato Flesh per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Spinach Spaghetti vs Baked Potato Flesh:

• 100 grams of Cooked Spinach Spaghetti have 4.9 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 3 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Baked Potato Flesh provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Cooked Spinach Spaghetti have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cooked Spinach Spaghetti as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Spinach Spaghetti vs Baked Potato Flesh:

• 100 grams of Cooked Spinach Spaghetti have 6 times more Calcium, 3 times more Iron, 2.5 times more Magnesium, 9.3 times more Manganese, 2.2 times more Phosphorus, 73.7 times more Selenium and 3.7 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 6.7 times more Potassium than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Baked Potato Flesh contain similar levels of Copper per 100 grams.
• 100 grams of Cooked Spinach Spaghetti lack sufficient amounts of Potassium
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Spinach Spaghetti have 1.4 times more Energy, 1.2 times more Carbohydrate and 2.3 times more Protein than Baked Potato Flesh.
• Both Cooked Spinach Spaghetti as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.