Comparing Nutrients in 14 ounces Baked Red Potatoes VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	12% 345kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.4% 0.067g	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	263% 342g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	0% 0g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	1.13% 0.64g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	15.3% 0.2mg	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	2% 7.94μg	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	0% 0mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	35.7% 0.32mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	17.3% 0.4mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	NA	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Long Rice Chinese Noodles:

• Baked Whole Red Potatoes have more Vitamin B2, 8 times more Vitamin B3, 3.4 times more Vitamin B5, 4.2 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 2.1 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Long Rice Chinese Noodles:

• Baked Whole Red Potatoes have 2.1 times more Copper, 9.3 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus, 54.5 times more Potassium and 5.7 times more Water than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 2.8 times more Calcium and 3.1 times more Iron than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Long Rice Chinese Noodles, dehydrated have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have more Sugars, 3.6 times more Fiber and 14.4 times more Protein than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 4 times more Energy and 4.4 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.