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Comparing Nutrients in 100 calories Baked White PotatoesVSBaked Red Potatoes

Weight per 100 calories

Baked White Potatoes
109g
Baked Red Potatoes
115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked White Potatoes or Baked Red Potatoes?

Macros Ratio

ProteinsFatsCarbs

Baked White Potatoes
9%
1%
90%
Baked Red Potatoes
10%
2%
88%
100 kcal ▼

Macro Nutrients

Baked White PotatoesvsBaked Red Potatoes
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.17%
Fat
0.18%
0.16 gvs0.17 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
4.08%
Protein
4.72%
2.3 gvs2.64 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
17.6%
Carbohydrate
17.3%
23 gvs22.5 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
2.3%
Sugars
2.27%
1.66 gvs1.64 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
6%
Fiber
5.44%
2.3 gvs2.07 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.14%
Saturated Fat
0.14%
0.043 gvs0.046 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1%
Omega 3
1.08%
0.016 gvs0.017 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.31%
Omega 6
0.33%
0.053 gvs0.056 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.2%
Water
2.4%
82 gvs88 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Baked White PotatoesvsBaked Red Potatoes
0.12%
Vitamin A
0.13%
1.1 μgvs1.15 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.35%
Thiamine
6.9%
0.052 mgvs0.083 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.6%
Vitamin B2
4.42%
0.047 mgvs0.057 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
10.4%
Vitamin B3
11.5%
1.66 mgvs1.83 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
17.6%
Vitamin B6
18.7%
0.23 mgvs0.24 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
15.2%
Vitamin C
16%
13.7 mgvs14.5 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.29%
Vitamin E
0.61%
0.043 mgvs0.092 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.45%
Vitamin K
2.7%
2.93 μgvs3.2 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
10.3%
Folate
7.76%
41.3 μgvs31 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Baked White PotatoesvsBaked Red Potatoes
1.1%
Calcium
1.03%
11 mgvs10.3 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
15.3%
Copper
22.2%
0.14 mgvs0.2 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
8.7%
Iron
10%
0.7 mgvs0.8 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
7%
Magnesium
7.66%
29.3 mgvs32 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
8.93%
Manganese
8.65%
0.21 mgvs0.2 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
11.6%
Phosphorus
12%
81.5 mgvs82.8 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
17.4%
Potassium
18.4%
591 mgvs626 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
0.99%
Selenium
NA
0.54 μgvsNA μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.51%
Sodium
0.92%
7.6 mgvs13.8 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.46%
Zinc
4.18%
0.38 mgvs0.46 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Baked Red Potatoes:
Baked Whole White Potatoes have 1.3 times more Folate than Baked Whole Red Potatoes. While Baked Whole Red Potatoes contain 1.6 times more Thiamine than Baked Whole White Potatoes. Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per 100 kcal.Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Baked Red Potatoes:
Baked Whole Red Potatoes contain 1.4 times more Copper than Baked Whole White Potatoes. Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of macro-nutrients per 100 kcalBoth Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Energy, Protein, Carbohydrate, Sugars, Fiber, Omega 3 and Water per 100 kcal.Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat and Omega 6 in 100 kcal.




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