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Comparing Nutrients in 100 grams Baked White PotatoesVS Boiled Mustard Spinach

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Boiled Mustard Spinach
34%
9%
57%
100 g ▼

Macro Nutrients

3.17%92kcal
Energy
0.55%16kcal
92 kcalvs16 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
0.21%0.2g
0.15 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g
Saturated Fat
NA
0.04 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.94%0.015g
Omega 3
NA
0.015 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
NA
0.049 gvsNA 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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16.2%21g
Carbohydrate
2.15%2.8g
21 gvs2.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.1%1.53g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.53 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.5%0.36g
Fructose
NA
≤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]
0.36 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.63g
Glucose
NA
0.63 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.53%2.1g
Fiber
5.26%2g
2.1 gvs2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.75%2.1g
Protein
3.04%1.7g
2.1 gvs1.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
45.6%410μg
RAE, retinol activity equivalents
1 μgvs410 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4%0.048mg
Vitamin B1
3.4%0.041mg
Thiamine
0.048 mgvs0.041 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
4.77%0.062mg
Riboflavin
0.043 mgvs0.062 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.55%1.53mg
Vitamin B3
2.7%0.43mg
Niacin, nicotinic acid, niacinamide
1.53 mgvs0.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.66%0.38mg
Vitamin B5
2.38%0.12mg
Pantothenic acid
0.38 mgvs0.12 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.2%0.21mg
Vitamin B6
7.46%0.097mg
Pyridoxine
0.21 mgvs0.097 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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9.5%38μg
Vitamin B9
18.3%73μg
Folates and Folic Acid
38 μgvs73 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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14%12.6mg
Vitamin C
72.2%65mg
Ascorbic acid
12.6 mgvs65 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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0.27%0.04mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.04 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1%10mg
Calcium
16%158mg
10 mgvs158 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
5.56%0.05mg
0.13 mgvs0.05 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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8%0.64mg
Iron
10%0.8mg
0.64 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.43%27mg
Magnesium
1.67%7mg
27 mgvs7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg
Manganese
11.7%0.27mg
0.19 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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10.7%75mg
Phosphorus
2.57%18mg
75 mgvs18 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%544mg
Potassium
8.4%285mg
544 mgvs285 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.91%0.5μg
Selenium
1.1%0.6μg
0.5 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7mg
Sodium
0.93%14mg
7 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.2%0.35mg
Zinc
1%0.11mg
0.35 mgvs0.11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.04%75.4g
Water
2.55%95g
75.4 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Baked White Potatoes vs Boiled Mustard Spinach:
Comparing minerals per 100 grams for Baked White Potatoes vs Boiled Mustard Spinach:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: