Comparing Nutrients in 14 ounces Baked Red Potatoes VS Romaine Lettuce

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Baked Red Potatoes	Romaine Lettuce	Recommended Dietary Allowance
Energy	12% 345kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.1% 0.19g	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	10% 13g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	6.5% 4.72g	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	4.38% 3.18g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	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	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	192% 1730μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	22.6% 0.29mg	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	135% 540μg	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	17.6% 16mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Romaine Lettuce	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	21% 0.19mg	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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.22% 304g	10% 376g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 5.1 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.2 times more Vitamin C than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 436 times more Vitamin A, 1.3 times more Vitamin B2, 5 times more Vitamin B9 and 36.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Cos Or Romaine Lettuce have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Romaine Lettuce:

• Baked Whole Red Potatoes have 3.6 times more Copper, 2 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium and 1.7 times more Zinc than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 3.7 times more Calcium and 1.4 times more Iron than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Cos Or Romaine Lettuce have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 5.1 times more Energy, 6 times more Carbohydrate, 1.2 times more Sugars and 1.9 times more Protein than Raw Cos Or Romaine Lettuce.
• While Raw Cos Or Romaine Lettuce contain 7.5 times more Omega 3 and 1.8 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Cos Or Romaine Lettuce have similar amounts of Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.