Comparing Nutrients in 300 calories Boiled New Zealand SpinachVS Baked White Potatoes

Weight per 300 calories

Boiled New Zealand Spinach

2500g

Baked White Potatoes

326g

Baked Whole White Potatoes have 7.7 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is average in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach

34%

10%

56%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Boiled New Zealand Spinachvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.4%4.25g

Fat

0.5%0.49g

4.25 gvs0.49 g

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

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2.1%0.68g

Saturated Fat

0.41%0.13g

0.68 gvs0.13 g

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

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87.5%1.4g

Omega 3

3.06%0.049g

1.4 gvs0.049 g

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

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1.6%0.28g

Omega 6

0.94%0.16g

0.28 gvs0.16 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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41%53.3g

Carbohydrate

53%68.7g

53.3 gvs68.7 g

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

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8.62%6.25g

Sugars

6.9%5g

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

6.25 gvs5 g

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

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Fructose

1.6%1.17g

≤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]

NA gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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92%35g

Fiber

18%6.85g

35 gvs6.85 g

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

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58%32.5g

Protein

12.2%6.85g

32.5 gvs6.85 g

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

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Vitamins

Boiled New Zealand Spinachvs Baked White Potatoes

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

NA μgvs3.26 μg

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

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62.5%0.75mg

Vitamin B1

13%0.16mg

Thiamine

0.75 mgvs0.16 mg

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

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206%2.68mg

Vitamin B2

10.8%0.14mg

Riboflavin

2.68 mgvs0.14 mg

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

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61%9.75mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

9.75 mgvs5 mg

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

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128%6.4mg

Vitamin B5

25%1.25mg

Pantothenic acid

6.4 mgvs1.25 mg

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

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456%5.93mg

Vitamin B6

53%0.69mg

Pyridoxine

5.93 mgvs0.69 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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50%200μg

Vitamin B9

31%124μg

Folates and Folic Acid

200 μgvs124 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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444%400mg

Vitamin C

45.7%41mg

Ascorbic acid

400 mgvs41 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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205%30.8mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

30.8 mgvs0.13 mg

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

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6083%7300μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

7300 μgvs8.8 μg

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

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Minerals

Boiled New Zealand Spinachvs Baked White Potatoes

120%1200mg

Calcium

3.26%32.6mg

1200 mgvs32.6 mg

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

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214%1.93mg

Copper

46%0.41mg

1.93 mgvs0.41 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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206%16.5mg

Iron

26%2.1mg

16.5 mgvs2.1 mg

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

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190%800mg

Magnesium

21%88mg

800 mgvs88 mg

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

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572%13mg

Manganese

26.8%0.62mg

13 mgvs0.62 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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78.6%550mg

Phosphorus

35%245mg

550 mgvs245 mg

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

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75%2550mg

Potassium

52%1774mg

2550 mgvs1774 mg

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

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41%22.5μg

Selenium

2.96%1.63μg

22.5 μgvs1.63 μg

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

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178%2675mg

Sodium

1.52%23mg

2675 mgvs23 mg

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

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70.5%7.75mg

Zinc

10.4%1.14mg

7.75 mgvs1.14 mg

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

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64%2370g

Water

6.65%246g

2370 gvs246 g

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

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Lets compare vitamin content per 300 calories of Boiled New Zealand Spinach vs Baked White Potatoes:

Boiled and Drained New Zealand Spinach has 4.8 times more Vitamin B1, 19.1 times more Vitamin B2, 2 times more Vitamin B3, 5.1 times more Vitamin B5, 8.6 times more Vitamin B6, 1.6 times more Vitamin B9, 9.7 times more Vitamin C, 235.8 times more Vitamin E and 829.1 times more Vitamin K than Baked Whole White Potatoes.
Both Boiled and Drained New Zealand Spinach as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled New Zealand Spinach vs Baked White Potatoes:

Boiled and Drained New Zealand Spinach has 36.8 times more Calcium, 4.6 times more Copper, 7.9 times more Iron, 9.1 times more Magnesium, 21.3 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 13.8 times more Selenium, 117.2 times more Sodium, 6.8 times more Zinc and 9.6 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained New Zealand Spinach has 8.7 times more Fat, 28.6 times more Omega 3, 1.3 times more Sugars, 5.1 times more Fiber and 4.7 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Boiled and Drained New Zealand Spinach.
Both Boiled and Drained New Zealand Spinach and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Boiled and Drained New Zealand Spinach as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled New Zealand SpinachVS OkraBaked White PotatoesVS OkraBoiled New Zealand SpinachVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled New Zealand SpinachVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled New Zealand Spinach or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: