Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids vs Baked White Potatoes:
Canned Spinach Solids and Liquids have 404 times more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B9, 40 times more Vitamin E and 141 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Vitamin B1, 5.6 times more Vitamin B3, 10.1 times more Vitamin B5 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 14 oz.
Both Canned Spinach Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces 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, 10.7 times more Sodium and 1.2 times more Water 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 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned Spinach Solids and Liquids have 8.1 times more Omega 3 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 Fiber and Protein per 14 oz.
Both Canned Spinach Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.