Comparing Nutrients in 14 ounces Baked Red Potatoes VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Baked Red Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Energy	12% 345kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	432% 6.9g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	306% 52g	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	97% 127g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	97% 70g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	29.6% 0.38mg	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	4.96% 20μg	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	26.5% 24mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	25.6% 0.23mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	11% 0.25mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	300% 4497mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.22% 304g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Russian Salad Dressing:

• Baked Whole Red Potatoes have 2.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.1 times more Vitamin C than Russian Salad Dressing.
• While Russian Salad Dressing contains 29 times more Vitamin A, 41.5 times more Vitamin E and 19.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Russian Salad Dressing have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Baked Whole Red Potatoes as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Russian Salad Dressing:

• Baked Whole Red Potatoes have 3 times more Copper, 2.8 times more Magnesium, 2.7 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Potassium, 1.8 times more Zinc and 2 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 1.4 times more Calcium and 94.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Russian Salad Dressing have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.6 times more Fiber and 3.3 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 4.1 times more Energy, 174.5 times more Fat, 59.8 times more Saturated Fat, 116.1 times more Omega 3, 267.1 times more Omega 6, 1.6 times more Carbohydrate and 12.4 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.