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Comparing Nutrients in 7 ounces Canned Spinach with LiquidsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

1.3%37.7kcal
Energy
6.3%183kcal
37.7 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.76%0.73g
Fat
0.31%0.3g
0.73 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.37%0.12g
Saturated Fat
0.25%0.079g
0.12 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g
Omega 3
1.86%0.03g
0.24 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.27%0.046g
Omega 6
0.57%0.097g
0.046 gvs0.097 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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4.46%5.8g
Carbohydrate
32%42g
5.8 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.9%0.65g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.65 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
0.99%0.71g
≤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 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.5%4.37g
Fiber
11%4.17g
4.37 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.48%4.2g
Protein
7.44%4.17g
4.2 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

89%802μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
802 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.98%0.036mg
Vitamin B1
7.94%0.095mg
Thiamine
0.036 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.21 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.36%0.54mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.5%0.075mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
0.075 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
12.2%0.16mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.16 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
28.8%115μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
115 μgvs75.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
29.8%26.8mg
Vitamin C
27.8%25mg
Ascorbic acid
26.8 mgvs25 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
21%3.18mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
3.18 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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630%756μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
756 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16.5%165mg
Calcium
2%20mg
165 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
25.6%0.23mg
Copper
28%0.25mg
0.23 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
39%3.14mg
Iron
16%1.27mg
3.14 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
12.8%53.6mg
111 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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42.5%0.98mg
Manganese
16.3%0.38mg
0.98 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
9.07%63.5mg
Phosphorus
21.3%149mg
63.5 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
13.4%456mg
Potassium
31.8%1080mg
456 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.33%2.4μg
Selenium
1.8%0.99μg
2.4 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.92%149mg
Sodium
0.93%14mg
149 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
7.58%0.83mg
Zinc
6.3%0.69mg
0.83 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
5%185g
Water
4.05%150g
185 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Baked White Potatoes:
Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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