Comparing Nutrients in 14 ounces Baked White Potatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cucumber	14%	5%	81%

Macro Nutrients

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Energy	12.6% 365kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	11% 14.4g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	9.14% 6.63g	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	1.97% 1.43g	4.76% 3.45g	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	% 2.5g	% 3g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.12g	g per day for Men 19-50 years
Fiber	22% 8.33g	5.22% 2g	38g per day for Men 19-50 years
Protein	15% 8.33g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	12.7% 3.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	6.95% 27.8μg	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	12.3% 11mg	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	1.06% 0.16mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cucumber	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.16μg	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	31.8% 2.54mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 14.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.1% 299g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cucumber:

• Baked Whole White Potatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 5.4 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 6.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cucumber:

• Baked Whole White Potatoes have 3.1 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium and 1.8 times more Zinc than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.6 times more Calcium and 1.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 6.1 times more Energy, 5.8 times more Carbohydrate, 4.2 times more Fiber and 3.2 times more Protein than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Whole Cucumber have similar amounts of Sugars per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Whole Cucumber have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.