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Comparing Nutrients in 100 calories New Zealand SpinachVS Baked White Potatoes

Weight per 100 calories

New Zealand Spinach
714g
Baked White Potatoes
109g

Baked Whole White Potatoes have 6.6 times more energy per unit of mass than Raw New Zealand Spinach, which is average in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - New Zealand Spinach or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach
34%
10%
56%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.47%1.43g
Fat
0.17%0.16g
1.43 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.14%0.043g
0.23 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g
Omega 3
1%0.016g
0.47 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.093g
Omega 6
0.31%0.053g
0.093 gvs0.053 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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13.7%18g
Carbohydrate
17.6%23g
18 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.86%2.07g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.07 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.54%0.39g
≤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 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g
Fiber
6%2.3g
10.7 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
19%10.7g
Protein
4.08%2.3g
10.7 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
NA μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24%0.29mg
Vitamin B1
4.35%0.052mg
Thiamine
0.29 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.4%0.93mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.93 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
3.57 mgvs1.66 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
44.6%2.23mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
2.23 mgvs0.42 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
167%2.17mg
Vitamin B6
17.6%0.23mg
Pyridoxine
2.17 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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26.8%107μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
107 μgvs41.3 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
238%214mg
Vitamin C
15.2%13.7mg
Ascorbic acid
214 mgvs13.7 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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67.6%10mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
10 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2006%2407μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
2407 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

41.4%414mg
Calcium
1.1%11mg
414 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.66mg
Copper
15.3%0.14mg
0.66 mgvs0.14 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 .

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71.4%5.7mg
Iron
8.7%0.7mg
5.7 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%279mg
Magnesium
7%29.3mg
279 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.56mg
Manganese
8.93%0.21mg
4.56 mgvs0.21 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
28.6%200mg
Phosphorus
11.6%81.5mg
200 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27.3%929mg
Potassium
17.4%591mg
929 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
0.99%0.54μg
5 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
62%929mg
Sodium
0.51%7.6mg
929 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
24.7%2.7mg
Zinc
3.46%0.38mg
2.7 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18%671g
Water
2.2%82g
671 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of New Zealand Spinach vs Baked White Potatoes:
Comparing minerals per 100 calories for New Zealand Spinach vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: