Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Baked Red Potatoes	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	12% 345kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	15.3% 20g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	3.4% 2.46g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	22% 8.33g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	172% 1552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	53% 0.69mg	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	14% 55.6μg	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	55.6% 50mg	163% 147mg	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	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1635% 1961μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	87% 0.78mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	91% 2.1mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Lambsquarters per 14 oz

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

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

• 14 ounces of Baked Red Potatoes have 1.8 times more Vitamin B3, 5.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Lambsquarters.
• While 14 oz of Boiled and Drained Lambsquarters contain 391 times more Vitamin A, 1.4 times more Vitamin B1, 5.2 times more Vitamin B2, 2.9 times more Vitamin C, 23.1 times more Vitamin E and 176.5 times more Vitamin K than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 14 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Baked Whole Red Potatoes as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Lambsquarters:

• 14 ounces of Baked Red Potatoes have 1.2 times more Magnesium, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Boiled Lambsquarters.
• While 14 oz of Boiled and Drained Lambsquarters contain 28.7 times more Calcium and 3 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Lambsquarters contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Red Potatoes have 2.7 times more Energy and 3.9 times more Carbohydrate than Boiled Lambsquarters.
• While 14 oz of Boiled and Drained Lambsquarters contain 2.1 times more Omega 3 and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Lambsquarters offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 14 ounces of Boiled Lambsquarters provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Boiled and Drained Lambsquarters provide inadequate amounts of Omega 6 in 14 ounces.