Comparing Nutrients in 14 ounces Baked Red Potatoes VS Clementines

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Clementines	Recommended Dietary Allowance
Energy	12% 345kcal	6.43% 187kcal	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	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	50.3% 36.4g	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	2.4% 1.75g	8.98% 6.5g	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	% 2.2g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 23.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Baked Red Potatoes	Clementines	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	19% 0.17mg	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	34.7% 2.78mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	3.97% 0.091mg	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	41% 286mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.3% 344g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 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.
• While Raw Clementines contain 3.9 times more Vitamin C and 2.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Clementines have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Clementines have insufficient amounts of Vitamin D in 14 oz.

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

• Baked Whole Red Potatoes have 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.
• While Raw Clementines contain 3.3 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Clementines have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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