Comparing Nutrients in 500 calories Baked White PotatoesVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 500 calories

Baked White Potatoes

544g

Boiled Chopped Or Leaf Frozen Spinach with Salt

1471g

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 500 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%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Boiled Chopped Or Leaf Frozen Spinach with Salt

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

13%12.8g

0.82 gvs12.8 g

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

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0.68%0.22g

Saturated Fat

1.65%0.53g

0.22 gvs0.53 g

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

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5.1%0.082g

Omega 3

79%1.26g

0.082 gvs1.26 g

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

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1.57%0.27g

Omega 6

0%0g

0.27 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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88%115g

Carbohydrate

54.3%70.6g

115 gvs70.6 g

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

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11.5%8.3g

Sugars

10.3%7.5g

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

8.3 gvs7.5 g

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

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2.7%1.96g

Fructose

1.83%1.32g

≤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 gvs1.32 g

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

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%3.42g

Glucose

%2.94g

3.42 gvs2.94 g

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

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%2.17g

Sucrose

%3.1g

2.17 gvs3.1 g

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

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30%11.4g

Fiber

143%54.4g

11.4 gvs54.4 g

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

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20.4%11.4g

Protein

105%59g

11.4 gvs59 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Boiled Chopped Or Leaf Frozen Spinach with Salt

0.6%5.43μg

Vitamin A

985%8868μg

RAE, retinol activity equivalents

5.43 μgvs8868 μg

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

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21.7%0.26mg

Vitamin B1

96%1.15mg

Thiamine

0.26 mgvs1.15 mg

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

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18%0.23mg

Vitamin B2

199%2.6mg

Riboflavin

0.23 mgvs2.6 mg

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

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52%8.3mg

Vitamin B3

40.3%6.46mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs6.46 mg

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

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41.6%2.1mg

Vitamin B5

22%1.1mg

Pantothenic acid

2.1 mgvs1.1 mg

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

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88.2%1.15mg

Vitamin B6

154%2mg

Pyridoxine

1.15 mgvs2 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

445%1779μg

Folates and Folic Acid

207 μgvs1779 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

36%32.4mg

Ascorbic acid

68.5 mgvs32.4 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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1.45%0.22mg

Vitamin E

347%52mg

Tocopherols and Tocotrienols

0.22 mgvs52 mg

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

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12.2%14.7μg

Vitamin K

6626%7951μg

Phytomenadione or phylloquinone

14.7 μgvs7951 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

5.43%54.3mg

Calcium

225%2250mg

54.3 mgvs2250 mg

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

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76.7%0.69mg

Copper

263%2.37mg

0.69 mgvs2.37 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

360%29mg

3.48 mgvs29 mg

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

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35%147mg

Magnesium

287%1206mg

147 mgvs1206 mg

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

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44.7%1.03mg

Manganese

458%10.5mg

1.03 mgvs10.5 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

105%735mg

408 mgvs735 mg

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

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87%2957mg

Potassium

131%4441mg

2957 mgvs4441 mg

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

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4.94%2.7μg

Selenium

147%81μg

2.7 μgvs81 μg

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

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2.54%38mg

Sodium

316%4735mg

38 mgvs4735 mg

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

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17.3%1.9mg

Zinc

65.5%7.2mg

1.9 mgvs7.2 mg

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

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11%410g

Water

35.3%1308g

410 gvs1308 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Baked White PotatoesVS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: