Comparing Nutrients in 500 calories Boiled Chopped Or Leaf Frozen Spinach with SaltVS Baked Red Potatoes

Weight per 500 calories

Boiled Chopped Or Leaf Frozen Spinach with Salt

1471g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 2.6 times more energy per unit of mass than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt, which is average in comparison to other foods. Boiled Chopped Or Leaf Frozen Spinach with Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Chopped Or Leaf Frozen Spinach with Salt

37%

18%

45%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Boiled Chopped Or Leaf Frozen Spinach with Saltvs Baked Red 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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13%12.8g

Fat

0.89%0.86g

12.8 gvs0.86 g

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

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1.65%0.53g

Saturated Fat

0.72%0.23g

0.53 gvs0.23 g

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

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79%1.26g

Omega 3

5.4%0.086g

1.26 gvs0.086 g

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

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0%0g

Omega 6

1.66%0.28g

0 gvs0.28 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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54.3%70.6g

Carbohydrate

86.6%113g

70.6 gvs113 g

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

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10.3%7.5g

Sugars

11.3%8.2g

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

7.5 gvs8.2 g

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

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1.83%1.32g

Fructose

3.5%2.53g

≤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]

1.32 gvs2.53 g

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

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%2.94g

Glucose

%3.16g

2.94 gvs3.16 g

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

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%3.1g

Sucrose

%2.6g

3.1 gvs2.6 g

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

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143%54.4g

Fiber

27.2%10.3g

54.4 gvs10.3 g

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

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105%59g

Protein

23.6%13.2g

59 gvs13.2 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Chopped Or Leaf Frozen Spinach with Saltvs Baked Red Potatoes

985%8868μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

8868 μgvs5.75 μg

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

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96%1.15mg

Vitamin B1

34.5%0.41mg

Thiamine

1.15 mgvs0.41 mg

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

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199%2.6mg

Vitamin B2

22%0.29mg

Riboflavin

2.6 mgvs0.29 mg

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

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40.3%6.46mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

6.46 mgvs9.17 mg

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

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22%1.1mg

Vitamin B5

39%1.96mg

Pantothenic acid

1.1 mgvs1.96 mg

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

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154%2mg

Vitamin B6

94%1.2mg

Pyridoxine

2 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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445%1779μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

1779 μgvs155 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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36%32.4mg

Vitamin C

80.5%72.4mg

Ascorbic acid

32.4 mgvs72.4 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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347%52mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

52 mgvs0.46 mg

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

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6626%7951μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

7951 μgvs16 μg

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

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Minerals

Boiled Chopped Or Leaf Frozen Spinach with Saltvs Baked Red Potatoes

225%2250mg

Calcium

5.17%51.7mg

2250 mgvs51.7 mg

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

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263%2.37mg

Copper

111%1mg

2.37 mgvs1 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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360%29mg

Iron

50.3%4.02mg

29 mgvs4.02 mg

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

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287%1206mg

Magnesium

38.3%161mg

1206 mgvs161 mg

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

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458%10.5mg

Manganese

43.2%0.99mg

10.5 mgvs0.99 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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105%735mg

Phosphorus

59%414mg

735 mgvs414 mg

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

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131%4441mg

Potassium

92%3132mg

4441 mgvs3132 mg

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

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147%81μg

Selenium

81 μgvsNA μg

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

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316%4735mg

Sodium

4.6%69mg

4735 mgvs69 mg

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

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65.5%7.2mg

Zinc

21%2.3mg

7.2 mgvs2.3 mg

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

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35.3%1308g

Water

12%441g

1308 gvs441 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 Boiled Chopped Or Leaf Frozen Spinach with Salt vs Baked Red Potatoes:

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1543 times more Vitamin A, 2.8 times more Vitamin B1, 9 times more Vitamin B2, 1.6 times more Vitamin B6, 11.5 times more Vitamin B9, 113.2 times more Vitamin E and 494.1 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Baked Red Potatoes:

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 43.5 times more Calcium, 2.4 times more Copper, 7.2 times more Iron, 7.5 times more Magnesium, 10.6 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 68.7 times more Sodium, 3.1 times more Zinc and 3 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 14.8 times more Fat, 14.7 times more Omega 3, 5.3 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 500 kcal.
Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Chopped Or Leaf Frozen Spinach with SaltVS Boiled Summer Squash with SaltBaked Red PotatoesVS Boiled Summer Squash with SaltBoiled Chopped Or Leaf Frozen Spinach with SaltVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Chopped Or Leaf Frozen Spinach with SaltVS Baked Red Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: