Comparing Nutrients in 500 calories Baked White PotatoesVS Boiled New Zealand Spinach

Weight per 500 calories

Baked White Potatoes

544g

Boiled New Zealand Spinach

4167g

Baked White Potatoes have 7.7 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 500 calories - Baked White Potatoes or Boiled New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Boiled New Zealand Spinach

34%

10%

56%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Boiled New Zealand Spinach

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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0.84%0.82g

Fat

7.3%7.1g

0.82 gvs7.1 g

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

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0.68%0.22g

Saturated Fat

3.5%1.13g

0.22 gvs1.13 g

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

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5.1%0.082g

Omega 3

146%2.33g

0.082 gvs2.33 g

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

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1.57%0.27g

Omega 6

2.7%0.46g

0.27 gvs0.46 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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88%115g

Carbohydrate

68.3%88.8g

115 gvs88.8 g

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

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11.5%8.3g

Sugars

14.4%10.4g

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

8.3 gvs10.4 g

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

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2.7%1.96g

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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

154%58.3g

11.4 gvs58.3 g

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

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20.4%11.4g

Protein

97%54g

11.4 gvs54 g

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

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Vitamins

Baked White Potatoesvs Boiled New Zealand Spinach

0.6%5.43μg

Vitamin A

RAE, retinol activity equivalents

5.43 μgvsNA μg

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

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21.7%0.26mg

Vitamin B1

104%1.25mg

Thiamine

0.26 mgvs1.25 mg

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

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18%0.23mg

Vitamin B2

343%4.46mg

Riboflavin

0.23 mgvs4.46 mg

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

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52%8.3mg

Vitamin B3

102%16.3mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs16.3 mg

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

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41.6%2.1mg

Vitamin B5

213%10.7mg

Pantothenic acid

2.1 mgvs10.7 mg

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

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88.2%1.15mg

Vitamin B6

760%9.88mg

Pyridoxine

1.15 mgvs9.88 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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51.6%207μg

Vitamin B9

83.3%333μg

Folates and Folic Acid

207 μgvs333 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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76%68.5mg

Vitamin C

741%667mg

Ascorbic acid

68.5 mgvs667 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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1.45%0.22mg

Vitamin E

342%51.3mg

Tocopherols and Tocotrienols

0.22 mgvs51.3 mg

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

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12.2%14.7μg

Vitamin K

10139%12167μg

Phytomenadione or phylloquinone

14.7 μgvs12167 μg

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

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Minerals

Baked White Potatoesvs Boiled New Zealand Spinach

5.43%54.3mg

Calcium

200%2000mg

54.3 mgvs2000 mg

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

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76.7%0.69mg

Copper

356%3.2mg

0.69 mgvs3.2 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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43.5%3.48mg

Iron

344%27.5mg

3.48 mgvs27.5 mg

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

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35%147mg

Magnesium

317%1333mg

147 mgvs1333 mg

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

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44.7%1.03mg

Manganese

953%22mg

1.03 mgvs22 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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58.2%408mg

Phosphorus

131%917mg

408 mgvs917 mg

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

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87%2957mg

Potassium

125%4250mg

2957 mgvs4250 mg

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

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4.94%2.7μg

Selenium

68%37.5μg

2.7 μgvs37.5 μg

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

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2.54%38mg

Sodium

297%4458mg

38 mgvs4458 mg

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

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17.3%1.9mg

Zinc

117%13mg

1.9 mgvs13 mg

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

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11%410g

Water

107%3950g

410 gvs3950 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 Baked White Potatoes vs Boiled New Zealand Spinach:

Boiled and Drained New Zealand Spinach contains 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 Baked Whole White Potatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained New Zealand Spinach contains 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 500 calories:

Baked Whole White Potatoes have 1.3 times more Carbohydrate than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 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.
Both Baked Whole White Potatoes and Boiled and Drained New Zealand Spinach have similar amounts of Energy per 500 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesBoiled New Zealand SpinachVS Baked Red PotatoesBaked White PotatoesVS OkraBoiled New Zealand SpinachVS Okra

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Boiled New Zealand Spinach

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: