Comparing Nutrients in 14 ounces Baked Red Potatoes VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Radicchio	22%	9%	69%

Macro Nutrients

	Baked Red Potatoes	Radicchio	Recommended Dietary Allowance
Energy	12% 345kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.17% 0.37g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	3.3% 2.4g	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	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Radicchio	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	17.4% 0.23mg	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	59.5% 238μg	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	35.3% 31.8mg	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	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	844% 1013μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Radicchio	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	150% 1.35mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	24% 0.55mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	35.3% 1199mg	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	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	8.22% 304g	10% 370g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 4.5 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Radicchio.
• While Raw Radicchio contains 2.2 times more Vitamin B9, 28.3 times more Vitamin E and 91.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Baked Whole Red Potatoes have 1.2 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Potassium than Raw Radicchio.
• While Raw Radicchio contains 2.1 times more Calcium, 2 times more Copper, 1.8 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Radicchio have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 3.8 times more Energy, 4.4 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 1.6 times more Protein than Raw Radicchio.
• Both Baked Whole Red Potatoes and Raw Radicchio have similar amounts of Omega 3 per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Radicchio have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.