Comparing Nutrients in 14 ounces Red Potatoes VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	9.6% 278kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	65.5% 85g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	5.9% 4.3g	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	1.7% 1.23g	1.75% 1.27g	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	% 1.6g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 1.55g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	24% 9.13g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	108% 1.4mg	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	18% 71.4μg	25.8% 103μg	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	38% 34mg	36.6% 33mg	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	0.26% 0.04mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.5% 179μg	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	36.2% 2.9mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	39.3% 0.9mg	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	34.6% 242mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	64.2% 2183mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.7% 321g	8% 295g	3700g per day for Men 19-50 years

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

• Raw Whole Red Potatoes have 1.2 times more Vitamin B1 and 1.5 times more Vitamin K than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Whole Red Potatoes have 1.3 times more Copper and 1.3 times more Sodium than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 1.8 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium and 1.6 times more Manganese than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Russet Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Sugars per 14 oz.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.