Comparing Nutrients in 100 grams Spinach VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.79% 23kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	15% 19.6g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	1.97% 1.43g	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	0.21% 0.15g	0.61% 0.44g	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	% 0.11g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 0.45g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	52% 469μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	6.75% 27μg	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	31.2% 28mg	14% 12.6mg	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	13.5% 2.03mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.9% 99mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	19.3% 0.17mg	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	34% 2.7mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	7.52% 0.17mg	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% 49mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spinach vs Baked Red Potatoes:

• Raw Spinach has 469 times more Vitamin A, 3.8 times more Vitamin B2, 7.2 times more Vitamin B9, 2.2 times more Vitamin C, 25.4 times more Vitamin E and 172.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B3 and 5.2 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Raw Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spinach vs Baked Red Potatoes:

• Raw Spinach has 11 times more Calcium, 3.9 times more Iron, 2.8 times more Magnesium, 5.2 times more Manganese, 6.6 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper and 1.5 times more Phosphorus than Raw Spinach.
• Both Raw Spinach and Baked Whole Red Potatoes have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Spinach has 9.2 times more Omega 3, 1.2 times more Fiber and 1.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 5.4 times more Carbohydrate and 3.4 times more Sugars than Raw Spinach.
• Both Raw Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.