Comparing Nutrients in 1 kilogram Prepared Horseradish VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Prepared Horseradish	8%	11%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Prepared Horseradish	Baked White Potatoes	Recommended Dietary Allowance
Energy	16.6% 480kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	162% 211g	130g per day for Men 19-50 years
Sugars	110% 80g	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	87% 33g	55.3% 21g	38g per day for Men 19-50 years
Protein	21% 12g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Prepared Horseradish	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	162% 2.1mg	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	143% 570μg	95% 380μg	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	277% 249mg	140% 126mg	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	0.67% 0.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Horseradish	Baked White Potatoes	Recommended Dietary Allowance
Calcium	56% 560mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	141% 1.27mg	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	52.5% 4.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	82% 1.9mg	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	44.3% 310mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23% 851g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared Horseradish vs Baked White Potatoes:

• Prepared Horseradish has 1.5 times more Vitamin B9 and 2 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6 times more Vitamin B1, 1.8 times more Vitamin B2, 4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.1 times more Vitamin K than Prepared Horseradish.
• Both Prepared Horseradish as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Prepared Horseradish vs Baked White Potatoes:

• Prepared Horseradish has 5.6 times more Calcium, 5.6 times more Selenium, 60 times more Sodium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Copper, 1.5 times more Iron, 1.5 times more Manganese, 2.4 times more Phosphorus and 2.2 times more Potassium than Prepared Horseradish.
• Both Prepared Horseradish and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Horseradish has 3.5 times more Omega 3, 5.8 times more Omega 6, 5.2 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Energy, 1.9 times more Carbohydrate and 1.8 times more Protein than Prepared Horseradish.
• Both Prepared Horseradish as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.