Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Baked Red Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Energy	30% 870kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	74.7% 24g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1088% 17.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	770% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	245% 319g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	244% 177g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	18.4% 7g	38g per day for Men 19-50 years
Protein	41% 23g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	74.6% 0.97mg	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	67.5% 270μg	12.5% 50μg	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	140% 126mg	66.7% 60mg	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	5.33% 0.8mg	221% 33.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	448% 537μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	9% 90mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	64.4% 0.58mg	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	87.5% 7mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	27.4% 0.63mg	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	103% 720mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	755% 11330mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20.7% 767g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Russian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Russian Salad Dressing:

• 1 kilogram of Baked Red Potatoes has 2.5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B6, 5.4 times more Vitamin B9 and 2.1 times more Vitamin C than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 29 times more Vitamin A, 41.5 times more Vitamin E and 19.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Russian Salad Dressing provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Baked Whole Red Potatoes as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Russian Salad Dressing:

• 1 kilogram of Baked Red Potatoes has 3 times more Copper, 2.8 times more Magnesium, 2.7 times more Manganese, 3.6 times more Phosphorus, 3.2 times more Potassium, 1.8 times more Zinc and 2 times more Water than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 94.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Russian Salad Dressing contain similar levels of Iron per one kilogram.
• Both Baked Whole Red Potatoes as well as Russian Salad Dressing lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 2.6 times more Fiber and 3.3 times more Protein than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 4.1 times more Energy, 174.5 times more Fat, 59.8 times more Saturated Fat, 116.1 times more Omega 3, 267.1 times more Omega 6, 1.6 times more Carbohydrate and 12.4 times more Sugars than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Russian Salad Dressing provide inadequate amounts of Fiber and Protein