Comparing Nutrients in 14 ounces Baked White Potatoes VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Baked White Potatoes	Kelp Seaweed	Recommended Dietary Allowance
Energy	12.6% 365kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.47% 0.079g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	15% 8.33g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	0.61% 0.008mg	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	37.7% 151μg	179% 714μg	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	13.2% 12mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Kelp Seaweed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	57.3% 0.52mg	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	31.8% 2.54mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	34.5% 0.79mg	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	42.5% 298mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	8.1% 299g	8.75% 324g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.3 times more Vitamin B3, 105.5 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 3.5 times more Vitamin B2, 1.7 times more Vitamin B5, 4.7 times more Vitamin B9, 21.8 times more Vitamin E and 24.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Kelp Seaweed have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Kelp Seaweed:

• Baked Whole White Potatoes have 1.8 times more Phosphorus and 6.1 times more Potassium than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 16.8 times more Calcium, 4.5 times more Iron, 4.5 times more Magnesium, 1.4 times more Selenium, 33.3 times more Sodium and 3.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Kelp Seaweed have similar amounts of Copper, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.1 times more Energy, 2.2 times more Carbohydrate, 2.6 times more Sugars, 1.6 times more Fiber and 1.3 times more Protein than Raw Kelp Seaweed.
• Both Baked Whole White Potatoes as well as Raw Kelp Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.