Comparing Nutrients in 14 ounces Clementines VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	60% 77.8g	130g per day for Men 19-50 years
Sugars	50.3% 36.4g	7.83% 5.68g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.98% 6.5g	2.4% 1.75g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.3g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 1.8g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	215% 194mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12% 119mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.95% 0.56mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83.3mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Clementines vs Baked Red Potatoes:

• Raw Clementines have 3.9 times more Vitamin C and 2.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Clementines vs Baked Red Potatoes:

• Raw Clementines have 3.3 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 5 times more Iron, 2.8 times more Magnesium, 7.5 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium and 6.7 times more Zinc than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Clementines have 6.4 times more Sugars and 3.7 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.6 times more Carbohydrate and 2.7 times more Protein than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Fiber per 14 oz.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.