Tue, Sep-16-08, 06:44
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Contrarian
Posts: 2,759
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Plan: Atkins/Controlled Carb
Stats: 275/190/190
BF:Not a clue!
Progress: 100%
Location: Missouri
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Quote:
Originally Posted by Calianna
On nutritiondata.com, you can of course scroll down to the detailed nutrition facts, which give you amounts and percentages of every listed vitamin and mineral in the chosen food, but to see the differences at a glance, just scroll down far enough to see that pie chart - Potatoes come up with a comparatively low "completeness score" of 44 (baked potatoes get a slightly better 52), while the green veggies mentioned above (broccoli, spinach, kale, etc) are all above 88 (most of the green veggies are in the 90's), with tomatoes still coming in at 80.
If you're only looking at the pie chart itself, you'll see that potatoes are very low in the following nutrients:
Calcium
Iron
Zinc
Folate
Riboflavin
While providing fairly low amounts of
Phosphorus
K
And totally (or near totally) lacking in
A
D
E
Betaine
Selenium
Compare that to the pie charts for the green veggies, most of which provide lots of nearly every nutrient listed. The nutrients which aren't available in the few listed green veggies are available in other LC foods. (Betaine and Vitamin D in eggs, fish, and other animal protein sources) Even the nutrients which are low in one LC veggie, are provided by other LC veggies. (the insufficient pantothenic acid in the Spinach is provided in the broccoli, etc.)
This isn't some kind of skewed data provided by a site that promotes eating low carb - it's data provided by a site which actively promotes low fat as healthy eating, that eating fat is what's making you fat, and restricting calories as the only healthy way to lose weight.
How can anyone look at the nutrition facts and still insist that Potatoes are so darn good for you?
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Potato vs. Spinach
A medium, white baked potato (with skin) offers an "abundance" of nutrients:
162 calories
3.6g of protein
0.2g of fat
3.6g of fiber
On face value, the potato appears to be a good choice. However, lurking within that innocent potato, there are 36.5g of total carbohydrate, with a net of 32.9g after deducting for fiber!
As an alternative, those following a low-carb menu may choose to have, instead, one cup of cooked spinach. It too nutrient-rich and provides:
41.4 calories
5.3g of protein
0.5g of fat
4.3g of fiber
Moreover, with just 6.8g of total carbohydrates before deducting fiber, for a net of 2.5g, spinach offers a better choice when counting carbs.
When we stack the nutrients of a potato and spinach side by side we find that spinach provides more quality nutrition too - more calcium, iron, magnesium, zinc, copper, potassium, manganese, selenium, thiamin, riboflavin, folate, Vitamin A and Vitamin E.
Last edited by ReginaW : Tue, Sep-16-08 at 07:00.
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