Comparing Nutrients in 100 calories Baked Red PotatoesVS Boiled New Zealand Spinach

Weight per 100 calories

Baked Red Potatoes

115g

Boiled New Zealand Spinach

833g

Baked Red Potatoes have 7.3 times more energy per 100g than Boiled New Zealand Spinach. It has average energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Boiled New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled New Zealand Spinach

34%

10%

56%

100 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled New Zealand Spinach

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.17g

Fat

1.46%1.4g

0.17 gvs1.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.046g

Saturated Fat

0.7%0.23g

0.046 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.08%0.017g

Omega 3

29%0.47g

0.017 gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.33%0.056g

Omega 6

0.54%0.092g

0.056 gvs0.092 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.3%22.5g

Carbohydrate

13.7%17.8g

22.5 gvs17.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.27%1.64g

Sugars

2.87%2.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.64 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.7%0.51g

Fructose

≤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]

0.51 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.63g

Glucose

0.63 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.52g

Sucrose

0.52 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.44%2.07g

Fiber

30.7%11.7g

2.07 gvs11.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.72%2.64g

Protein

19.3%11g

2.64 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Red Potatoesvs Boiled New Zealand Spinach

0.13%1.15μg

Vitamin A

RAE, retinol activity equivalents

1.15 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.9%0.083mg

Vitamin B1

21%0.25mg

Thiamine

0.083 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.42%0.057mg

Vitamin B2

68.6%0.89mg

Riboflavin

0.057 mgvs0.89 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.5%1.83mg

Vitamin B3

20.3%3.25mg

Niacin, nicotinic acid, niacinamide

1.83 mgvs3.25 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.84%0.39mg

Vitamin B5

42.7%2.13mg

Pantothenic acid

0.39 mgvs2.13 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.7%0.24mg

Vitamin B6

152%1.98mg

Pyridoxine

0.24 mgvs1.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.76%31μg

Vitamin B9

16.7%66.7μg

Folates and Folic Acid

31 μgvs66.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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16%14.5mg

Vitamin C

148%133mg

Ascorbic acid

14.5 mgvs133 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.61%0.092mg

Vitamin E

68.3%10.3mg

Tocopherols and Tocotrienols

0.092 mgvs10.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.7%3.2μg

Vitamin K

2028%2433μg

Phytomenadione or phylloquinone

3.2 μgvs2433 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Red Potatoesvs Boiled New Zealand Spinach

1.03%10.3mg

Calcium

40%400mg

10.3 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg

Copper

71.3%0.64mg

0.2 mgvs0.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.8mg

Iron

68.8%5.5mg

0.8 mgvs5.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.66%32mg

Magnesium

63.5%267mg

32 mgvs267 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.65%0.2mg

Manganese

191%4.4mg

0.2 mgvs4.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%82.8mg

Phosphorus

26%183mg

82.8 mgvs183 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.4%626mg

Potassium

25%850mg

626 mgvs850 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

13.6%7.5μg

NA μgvs7.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.92%13.8mg

Sodium

59.4%892mg

13.8 mgvs892 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.18%0.46mg

Zinc

23.5%2.6mg

0.46 mgvs2.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%88g

Water

21.4%790g

88 gvs790 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Boiled New Zealand Spinach:

Boiled and Drained New Zealand Spinach contains 3 times more Vitamin B1, 15.5 times more Vitamin B2, 1.8 times more Vitamin B3, 5.4 times more Vitamin B5, 8.1 times more Vitamin B6, 2.1 times more Vitamin B9, 9.2 times more Vitamin C, 111.5 times more Vitamin E and 756.1 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Boiled New Zealand Spinach:

Boiled and Drained New Zealand Spinach contains 38.7 times more Calcium, 3.2 times more Copper, 6.8 times more Iron, 8.3 times more Magnesium, 22 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 64.6 times more Sodium, 5.6 times more Zinc and 9 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 8.2 times more Fat, 27.1 times more Omega 3, 1.3 times more Sugars, 5.6 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained New Zealand Spinach have similar amounts of Energy per 100 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBoiled New Zealand SpinachVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS OkraBoiled New Zealand SpinachVS Okra

Compare Foods

Comparing Nutrients in 100 calories Baked Red PotatoesVS Boiled New Zealand Spinach

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Red Potatoes or Boiled New Zealand Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: