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Compare Nutrients in 100 grams Mustard SpinachVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Mustard Spinach
40%
12%
48%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Mustard SpinachBaked White Potatoes
Vitamin A
55%
0.11%
495 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.67%
4%
0.068 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
7.15%
3.3%
0.093 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4.24%
9.55%
0.678 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
11.8%
16%
0.153 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
144%
14%
130 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
39.8%
9.5%
159 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Mustard SpinachBaked White Potatoes
Calcium
21%
1%
210 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
8.33%
14%
0.075 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
18.8%
8%
1.5 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
2.75%
6.75%
11 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
17.7%
8.2%
0.407 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
4%
10.7%
28 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9.55%
11.6%
449 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.45%
0.91%
0.8 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.4%
0.47%
21 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
1.55%
3.2%
0.17 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Mustard Spinach vs Baked White Potatoes:
Raw Mustard Spinach has 495 times more Vitamin A, 1.4 times more Thiamine, 2.2 times more Vitamin B2, 10.3 times more Vitamin C and 4.2 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Mustard Spinach.

Comparing minerals per 100 grams for Mustard Spinach vs Baked White Potatoes:
Raw Mustard Spinach has 21 times more Calcium, 2.3 times more Iron, 2.2 times more Manganese, 1.6 times more Selenium and 3 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Copper, 2.5 times more Magnesium, 2.7 times more Phosphorus and 2.1 times more Zinc than Raw Mustard Spinach. Both Raw Mustard Spinach and Baked Whole White Potatoes have similar amounts of Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Mustard SpinachBaked White Potatoes
Fat
0.31%
0.15%
0.3 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.93%
3.75%
2.2 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
3%
16%
3.9 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
0.76%
3.17%
22 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
7.37%
5.53%
2.8 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.05%
0.13%
0.015 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.7%
0.94%
0.027 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.18%
0.29%
0.03 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.5%
2.04%
92.2 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Mustard Spinach has 1.3 times more Fiber, 1.8 times more Omega 3 and 1.2 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5.4 times more Carbohydrate and 4.2 times more Energy than Raw Mustard Spinach. Both Raw Mustard Spinach and Baked Whole White Potatoes have similar amounts of Protein per 100g.Both Raw Mustard Spinach as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100g.