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Comparing Nutrients in 100 grams Canned Spinach with LiquidsVSBaked White Potatoes

Macros Ratio

ProteinsFatsCarbs


Canned Spinach with Liquids
36%
14%
50%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

Canned Spinach with LiquidsvsBaked White Potatoes
0.66%
Energy
3.17%
19 kcalvs92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.38%
Fat
0.15%
0.37 gvs0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
3.75%
Protein
3.75%
2.1 gvs2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
2.25%
Carbohydrate
16%
2.92 gvs21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.46%
Sugars
2.1%
0.33 gvs1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
5.8%
Fiber
5.53%
2.2 gvs2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.19%
Saturated Fat
0.13%
0.06 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
7.5%
Omega 3
1.25%
0.12 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.12%
Omega 6
0.29%
0.02 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.5%
Water
2.03%
93 gvs75 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Canned Spinach with LiquidsvsBaked White Potatoes
45%
Vitamin A
0.11%
404 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
1.67%
Thiamine
4.17%
0.02 mgvs0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
8.46%
Vitamin B2
3.08%
0.11 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
1.7%
Vitamin B3
9.56%
0.27 mgvs1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
6.15%
Vitamin B6
16%
0.08 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
15%
Vitamin C
14%
13.5 mgvs12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
10.7%
Vitamin E
0.27%
1.6 mgvs0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
318%
Vitamin K
2.25%
381 μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
14.5%
Folate
9.5%
58 μgvs38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Canned Spinach with LiquidsvsBaked White Potatoes
8.3%
Calcium
1%
83 mgvs10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
13%
Copper
14%
0.12 mgvs0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
19.8%
Iron
8%
1.58 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
13%
Magnesium
6.43%
56 mgvs27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
21%
Manganese
8.26%
0.49 mgvs0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
4.57%
Phosphorus
10.7%
32 mgvs75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
6.76%
Potassium
16%
230 mgvs544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
2.2%
Selenium
0.91%
1.2 μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
5%
Sodium
0.47%
75 mgvs7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.8%
Zinc
3.2%
0.42 mgvs0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Spinach with Liquids vs Baked White Potatoes:
Canned Spinach Solids and Liquids have 404 times more Vitamin A, 2.8 times more Vitamin B2, 40 times more Vitamin E, 141.1 times more Vitamin K and 1.5 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.5 times more Thiamine, 5.7 times more Vitamin B3 and 2.6 times more Vitamin B6 than Canned Spinach Solids and Liquids. Both Canned Spinach Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin C per 100 g.

Comparing minerals per 100 grams for Canned Spinach with Liquids vs Baked White Potatoes:
Canned Spinach Solids and Liquids have 8.3 times more Calcium, 2.5 times more Iron, 2.1 times more Magnesium, 2.6 times more Manganese, 2.4 times more Selenium and 10.7 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.3 times more Phosphorus and 2.4 times more Potassium than Canned Spinach Solids and Liquids. Both Canned Spinach Solids and Liquids and Baked Whole White Potatoes have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Canned Spinach Solids and Liquids have 6 times more Omega 3 and 1.2 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.8 times more Energy, 7.2 times more Carbohydrate and 4.6 times more Sugars than Canned Spinach Solids and Liquids. Both Canned Spinach Solids and Liquids and Baked Whole White Potatoes have similar amounts of Protein and Fiber per 100 g.Both Canned Spinach Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 g.




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