Comparing Nutrients in 500 calories Baked White PotatoesVS Canned Spinach

Weight per 500 calories

Baked White Potatoes

544g

Canned Spinach

2174g

Baked White Potatoes have 4 times more energy per 100g than Canned Spinach. It has average energy density when compared to other foods. Canned Spinach, Solids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Spinach

38%

15%

47%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned 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

11.2%11g

0.82 gvs11 g

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

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0.68%0.22g

Saturated Fat

5.5%1.76g

0.22 gvs1.76 g

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

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5.1%0.082g

Omega 3

242%3.87g

0.082 gvs3.87 g

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

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1.57%0.27g

Omega 6

4.2%0.72g

0.27 gvs0.72 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

57%74g

115 gvs74 g

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

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11.5%8.3g

Sugars

12%8.7g

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

8.3 gvs8.7 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

137%52g

11.4 gvs52 g

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

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20.4%11.4g

Protein

109%61g

11.4 gvs61 g

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

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Vitamins

Baked White Potatoesvs Canned Spinach

0.6%5.43μg

Vitamin A

1184%10652μg

RAE, retinol activity equivalents

5.43 μgvs10652 μg

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

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21.7%0.26mg

Vitamin B1

29%0.35mg

Thiamine

0.26 mgvs0.35 mg

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

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18%0.23mg

Vitamin B2

231%3mg

Riboflavin

0.23 mgvs3 mg

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

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52%8.3mg

Vitamin B3

52.7%8.43mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs8.43 mg

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

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41.6%2.1mg

Vitamin B5

20.4%1.02mg

Pantothenic acid

2.1 mgvs1.02 mg

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

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88.2%1.15mg

Vitamin B6

167%2.17mg

Pyridoxine

1.15 mgvs2.17 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

533%2130μg

Folates and Folic Acid

207 μgvs2130 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

345%311mg

Ascorbic acid

68.5 mgvs311 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

281%42mg

Tocopherols and Tocotrienols

0.22 mgvs42 mg

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

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12.2%14.7μg

Vitamin K

8362%10035μg

Phytomenadione or phylloquinone

14.7 μgvs10035 μg

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

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Minerals

Baked White Potatoesvs Canned Spinach

5.43%54.3mg

Calcium

276%2761mg

54.3 mgvs2761 mg

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

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76.7%0.69mg

Copper

435%3.9mg

0.69 mgvs3.9 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

625%50mg

3.48 mgvs50 mg

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

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35%147mg

Magnesium

393%1652mg

147 mgvs1652 mg

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

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44.7%1.03mg

Manganese

564%13mg

1.03 mgvs13 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

137%957mg

408 mgvs957 mg

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

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87%2957mg

Potassium

221%7522mg

2957 mgvs7522 mg

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

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4.94%2.7μg

Selenium

55.3%30.4μg

2.7 μgvs30.4 μg

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

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2.54%38mg

Sodium

467%7000mg

38 mgvs7000 mg

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

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17.3%1.9mg

Zinc

91%10mg

1.9 mgvs10 mg

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

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11%410g

Water

54%1995g

410 gvs1995 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 Canned Spinach:

Baked Whole White Potatoes have 2 times more Vitamin B5 than Canned Spinach, Solids with Salt.
While Canned Spinach, Solids with Salt contain 1960 times more Vitamin A, 1.3 times more Vitamin B1, 12.8 times more Vitamin B2, 1.9 times more Vitamin B6, 10.3 times more Vitamin B9, 4.5 times more Vitamin C, 194 times more Vitamin E and 683.9 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Spinach, Solids with Salt have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole White Potatoes as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Spinach, Solids with Salt contain 50.8 times more Calcium, 5.7 times more Copper, 14.4 times more Iron, 11.3 times more Magnesium, 12.6 times more Manganese, 2.3 times more Phosphorus, 2.5 times more Potassium, 11.2 times more Selenium, 184 times more Sodium, 5.3 times more Zinc and 4.9 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 1.6 times more Carbohydrate than Canned Spinach, Solids with Salt.
While Canned Spinach, Solids with Salt contain 13.3 times more Fat, 8.1 times more Saturated Fat, 47.5 times more Omega 3, 4.6 times more Fiber and 5.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Spinach, Solids with Salt have similar amounts of Energy and Sugars per 500 kcal.
Both Baked Whole White Potatoes as well as Canned Spinach, Solids with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesCanned SpinachVS Baked Red PotatoesBaked White PotatoesVS Frozen SpinachCanned SpinachVS Frozen Spinach

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Canned Spinach

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: