Comparing Nutrients in 14 ounces Potatoes VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
White Potatoes	10%	1%	89%

Macro Nutrients

	Potatoes	White Potatoes	Recommended Dietary Allowance
Energy	10.5% 306kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	48% 62.4g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	6.3% 4.56g	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	1.42% 1.03g	1.86% 1.35g	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	% 1.23g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 1.1g	g per day for Men 19-50 years
Fiber	22% 8.33g	25% 9.53g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Potatoes	White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	62% 0.81mg	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	15% 59.5μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87% 78mg	40% 36mg	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	0.26% 0.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	White Potatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	51% 0.46mg	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	40% 3.2mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	25% 0.58mg	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	32.3% 226mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	8.5% 315g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS White Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Potatoes versus 14 oz of White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potatoes vs White Potatoes:

• 14 ounces of Potatoes have 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than White Potatoes.
• Both Potatoes and White Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Potatoes vs White Potatoes:

• 14 ounces of Potatoes have 1.6 times more Iron than White Potatoes.
• Both Potatoes and White Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potatoes have 1.2 times more Protein than White Potatoes.
• Both Potatoes and White Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.