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Comparing Nutrients in 14 ounces Baked Red PotatoesVS Boiled Rutabagas

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes
10%
2%
88%
Boiled Rutabagas
11%
5%
84%
14 oz ▼

Macro Nutrients

12%345kcal
Energy
4.1%119kcal
345 kcalvs119 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.61%0.6g
Fat
0.74%0.71g
0.6 gvs0.71 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
0.36%0.12g
0.16 gvs0.12 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g
Omega 3
14%0.23g
0.06 gvs0.23 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g
Omega 6
0.89%0.15g
0.19 gvs0.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60%77.8g
Carbohydrate
21%27g
77.8 gvs27 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.83%5.68g
Sugars
21.6%15.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.68 gvs15.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.4%1.75g
Fructose
8.43%6.1g
≤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]
1.75 gvs6.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.2g
Glucose
%8.18g
2.2 gvs8.18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g
Sucrose
%1.4g
1.8 gvs1.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
19%7.14g
Fiber
19%7.14g
7.14 gvs7.14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
16.3%9.13g
Protein
6.6%3.7g
9.13 gvs3.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
24%0.29mg
Vitamin B1
27%0.33mg
Thiamine
0.29 mgvs0.33 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.3%0.2mg
Vitamin B2
12.5%0.16mg
Riboflavin
0.2 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
39.6%6.33mg
Vitamin B3
17.7%2.84mg
Niacin, nicotinic acid, niacinamide
6.33 mgvs2.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
27%1.35mg
Vitamin B5
12.3%0.62mg
Pantothenic acid
1.35 mgvs0.62 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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64.7%0.84mg
Vitamin B6
31%0.4mg
Pyridoxine
0.84 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
26.8%107μg
Vitamin B9
15%59.5μg
Folates and Folic Acid
107 μgvs59.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
55.6%50mg
Vitamin C
83%74.6mg
Ascorbic acid
50 mgvs74.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
2.1%0.32mg
Vitamin E
6.35%0.95mg
Tocopherols and Tocotrienols
0.32 mgvs0.95 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.26%11μg
Vitamin K
0.66%0.79μg
Phytomenadione or phylloquinone
11 μgvs0.79 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.57%35.7mg
Calcium
7.14%71.4mg
35.7 mgvs71.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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76.7%0.69mg
Copper
12.8%0.12mg
0.69 mgvs0.12 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
34.7%2.78mg
Iron
8.93%0.71mg
2.78 mgvs0.71 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.5%111mg
Magnesium
9.45%39.7mg
111 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30%0.69mg
Manganese
16.7%0.38mg
0.69 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
41%286mg
Phosphorus
23.2%163mg
286 mgvs163 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
63.6%2163mg
Potassium
25.2%857mg
2163 mgvs857 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
NA
Selenium
5.05%2.78μg
NA μgvs2.78 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.18%47.6mg
Sodium
1.32%20mg
47.6 mgvs20 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14.4%1.6mg
Zinc
4.33%0.48mg
1.6 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.22%304g
Water
9.8%363g
304 gvs363 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled Rutabagas:
Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Rutabagas:
Comparison of macro-nutrients per 14 ounces:



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