Comparing Nutrients in 14 ounces White Potatoes VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Potatoes	10%	1%	89%

Macro Nutrients

	White Potatoes	Potatoes	Recommended Dietary Allowance
Energy	9.44% 274kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	4.5% 3.25g	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	1.86% 1.35g	1.42% 1.03g	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	% 2.1g	% 1.23g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.67g	g per day for Men 19-50 years
Fiber	25% 9.53g	22% 8.33g	38g per day for Men 19-50 years
Protein	12% 6.67g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	91% 1.2mg	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	15% 59.5μg	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	40% 36mg	87% 78mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	48.5% 0.44mg	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	25.8% 2.06mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	26.4% 0.61mg	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	35% 246mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.75% 324g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of White Potatoes versus 14 oz of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Raw Whole Potatoes contain 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for White Potatoes vs Potatoes:

• 14 oz of Raw Whole Potatoes contain 1.6 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Raw Whole White Potatoes and Raw Whole Potatoes have similar amounts of macro-nutrients per 14 oz
• Both White Potatoes and Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.