Comparing Nutrients in 500 calories New Zealand SpinachVS Baked White Potatoes

Weight per 500 calories

New Zealand Spinach

3571g

Baked White Potatoes

544g

Baked Whole White Potatoes have 6.6 times more energy per unit of mass than Raw New Zealand Spinach, which is average in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 500 calories - New Zealand Spinach or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

New Zealand Spinachvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.36%7.14g

Fat

0.84%0.82g

7.14 gvs0.82 g

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

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3.57%1.14g

Saturated Fat

0.68%0.22g

1.14 gvs0.22 g

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

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147%2.36g

Omega 3

5.1%0.082g

2.36 gvs0.082 g

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

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2.73%0.46g

Omega 6

1.57%0.27g

0.46 gvs0.27 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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68.7%89.3g

Carbohydrate

88%115g

89.3 gvs115 g

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

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14.3%10.4g

Sugars

11.5%8.3g

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

10.4 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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 gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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141%53.6g

Fiber

30%11.4g

53.6 gvs11.4 g

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

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96%53.6g

Protein

20.4%11.4g

53.6 gvs11.4 g

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

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Vitamins

New Zealand Spinachvs Baked White Potatoes

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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119%1.43mg

Vitamin B1

21.7%0.26mg

Thiamine

1.43 mgvs0.26 mg

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

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357%4.64mg

Vitamin B2

18%0.23mg

Riboflavin

4.64 mgvs0.23 mg

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

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112%18mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

18 mgvs8.3 mg

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

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223%11mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

11 mgvs2.1 mg

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

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835%11mg

Vitamin B6

88.2%1.15mg

Pyridoxine

11 mgvs1.15 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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134%536μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

536 μgvs207 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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1190%1071mg

Vitamin C

76%68.5mg

Ascorbic acid

1071 mgvs68.5 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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338%50.7mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

50.7 mgvs0.22 mg

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

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10030%12036μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

12036 μgvs14.7 μg

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

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Minerals

New Zealand Spinachvs Baked White Potatoes

207%2071mg

Calcium

5.43%54.3mg

2071 mgvs54.3 mg

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

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369%3.32mg

Copper

76.7%0.69mg

3.32 mgvs0.69 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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357%28.6mg

Iron

43.5%3.48mg

28.6 mgvs3.48 mg

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

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332%1393mg

Magnesium

35%147mg

1393 mgvs147 mg

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

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992%23mg

Manganese

44.7%1.03mg

23 mgvs1.03 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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143%1000mg

Phosphorus

58.2%408mg

1000 mgvs408 mg

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

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137%4643mg

Potassium

87%2957mg

4643 mgvs2957 mg

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

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45.5%25μg

Selenium

4.94%2.7μg

25 μgvs2.7 μg

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

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310%4643mg

Sodium

2.54%38mg

4643 mgvs38 mg

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

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123%13.6mg

Zinc

17.3%1.9mg

13.6 mgvs1.9 mg

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

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91%3357g

Water

11%410g

3357 gvs410 g

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

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Lets compare vitamin content per 500 calories of New Zealand Spinach vs Baked White Potatoes:

Raw New Zealand Spinach has 5.5 times more Vitamin B1, 19.9 times more Vitamin B2, 2.2 times more Vitamin B3, 5.4 times more Vitamin B5, 9.5 times more Vitamin B6, 2.6 times more Vitamin B9, 15.6 times more Vitamin C, 233.3 times more Vitamin E and 820.2 times more Vitamin K than Baked Whole White Potatoes.
Both Raw New Zealand Spinach as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for New Zealand Spinach vs Baked White Potatoes:

Raw New Zealand Spinach has 38.1 times more Calcium, 4.8 times more Copper, 8.2 times more Iron, 9.5 times more Magnesium, 22.2 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, 9.2 times more Selenium, 122 times more Sodium, 7.1 times more Zinc and 8.2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw New Zealand Spinach has 8.8 times more Fat, 28.9 times more Omega 3, 1.2 times more Sugars, 4.7 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 Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Raw New Zealand Spinach as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachBaked White PotatoesVS Boiled New Zealand SpinachNew Zealand SpinachVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories New Zealand SpinachVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - New Zealand Spinach or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: