Comparing Nutrients in 1 kilogram Baked Potatoes VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Baked Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	32% 930kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	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	163% 212g	162% 211g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 4g	% 4g	g per day for Men 19-50 years
Fiber	58% 22g	55.3% 21g	38g per day for Men 19-50 years
Protein	44.6% 25g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	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	70% 280μg	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	107% 96mg	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	2.67% 0.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	135% 11mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	100% 700mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.2% 749g	20.4% 754g	3700g per day for Men 19-50 years

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

• Whole Baked Potatoes have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.4 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Whole Baked Potatoes 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 Baked Potatoes vs Baked White Potatoes:

• Whole Baked Potatoes have 1.5 times more Calcium and 1.7 times more Iron than Baked Whole White Potatoes.
• Both Whole Baked Potatoes and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.
• Both Whole Baked Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes contain 1.3 times more Sugars than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Whole Baked Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.