Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 300 calories

Baked White Potatoes

326g

Boiled Chopped Or Leaf Frozen Spinach with Salt

882g

Baked White Potatoes have 2.7 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach with Salt. It has average energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Boiled Chopped Or Leaf Frozen Spinach with Salt

37%

18%

45%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Boiled Chopped Or Leaf Frozen Spinach with Salt

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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0.5%0.49g

Fat

7.9%7.68g

0.49 gvs7.68 g

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

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0.41%0.13g

Saturated Fat

0.99%0.32g

0.13 gvs0.32 g

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

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3.06%0.049g

Omega 3

47.4%0.76g

0.049 gvs0.76 g

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

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0.94%0.16g

Omega 6

0%0g

0.16 gvs0 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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53%68.7g

Carbohydrate

32.6%42.4g

68.7 gvs42.4 g

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

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6.9%5g

Sugars

6.2%4.5g

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

5 gvs4.5 g

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

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1.6%1.17g

Fructose

1.1%0.79g

≤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]

1.17 gvs0.79 g

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

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%2.05g

Glucose

%1.76g

2.05 gvs1.76 g

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

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%1.3g

Sucrose

%1.85g

1.3 gvs1.85 g

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

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18%6.85g

Fiber

86%32.6g

6.85 gvs32.6 g

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

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12.2%6.85g

Protein

63%35.4g

6.85 gvs35.4 g

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

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Vitamins

Baked White Potatoesvs Boiled Chopped Or Leaf Frozen Spinach with Salt

0.36%3.26μg

Vitamin A

591%5321μg

RAE, retinol activity equivalents

3.26 μgvs5321 μg

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

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13%0.16mg

Vitamin B1

57.4%0.69mg

Thiamine

0.16 mgvs0.69 mg

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

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10.8%0.14mg

Vitamin B2

119%1.55mg

Riboflavin

0.14 mgvs1.55 mg

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

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31%5mg

Vitamin B3

24.2%3.87mg

Niacin, nicotinic acid, niacinamide

5 mgvs3.87 mg

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

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25%1.25mg

Vitamin B5

13.2%0.66mg

Pantothenic acid

1.25 mgvs0.66 mg

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

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53%0.69mg

Vitamin B6

92%1.2mg

Pyridoxine

0.69 mgvs1.2 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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31%124μg

Vitamin B9

267%1068μg

Folates and Folic Acid

124 μgvs1068 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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45.7%41mg

Vitamin C

21.6%19.4mg

Ascorbic acid

41 mgvs19.4 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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0.87%0.13mg

Vitamin E

208%31.2mg

Tocopherols and Tocotrienols

0.13 mgvs31.2 mg

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

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7.34%8.8μg

Vitamin K

3976%4771μg

Phytomenadione or phylloquinone

8.8 μgvs4771 μg

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

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Minerals

Baked White Potatoesvs Boiled Chopped Or Leaf Frozen Spinach with Salt

3.26%32.6mg

Calcium

135%1350mg

32.6 mgvs1350 mg

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

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46%0.41mg

Copper

158%1.42mg

0.41 mgvs1.42 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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26%2.1mg

Iron

216%17.3mg

2.1 mgvs17.3 mg

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

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21%88mg

Magnesium

172%724mg

88 mgvs724 mg

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

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26.8%0.62mg

Manganese

275%6.33mg

0.62 mgvs6.33 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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35%245mg

Phosphorus

63%441mg

245 mgvs441 mg

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

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52%1774mg

Potassium

78.4%2665mg

1774 mgvs2665 mg

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

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2.96%1.63μg

Selenium

88.2%48.5μg

1.63 μgvs48.5 μg

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

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1.52%23mg

Sodium

189%2841mg

23 mgvs2841 mg

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

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10.4%1.14mg

Zinc

39.3%4.32mg

1.14 mgvs4.32 mg

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

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6.65%246g

Water

21.2%785g

246 gvs785 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 Baked White Potatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

Baked Whole White Potatoes have 1.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1631.6 times more Vitamin A, 4.4 times more Vitamin B1, 11.1 times more Vitamin B2, 1.7 times more Vitamin B6, 8.6 times more Vitamin B9, 239.5 times more Vitamin E and 541.9 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 41.4 times more Calcium, 3.4 times more Copper, 8.3 times more Iron, 8.2 times more Magnesium, 10.3 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 29.8 times more Selenium, 124.5 times more Sodium, 3.8 times more Zinc and 3.2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.6 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 15.7 times more Fat, 15.5 times more Omega 3, 4.8 times more Fiber and 5.2 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy and Sugars per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesBoiled Chopped Or Leaf Frozen Spinach with SaltVS Baked Red PotatoesBaked White PotatoesVS Boiled Summer Squash with SaltBoiled Chopped Or Leaf Frozen Spinach with SaltVS Boiled Summer Squash with Salt

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: