Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Balsamic Vinegar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Balsamic Vinegar	3%	0%	97%

Macro Nutrients

	Baked Red Potatoes	Balsamic Vinegar	Recommended Dietary Allowance
Energy	30% 870kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	131% 170g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	206% 150g	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	102% 73.8g	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	% 75.7g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	41% 23g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Balsamic Vinegar	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Balsamic Vinegar	Recommended Dietary Allowance
Calcium	9% 90mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	29% 0.26mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	57% 1.3mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.7% 767g	20.7% 765g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Balsamic Vinegar per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Balsamic Vinegar:

• 1 kilogram of Baked Red Potatoes has more Vitamin C than Balsamic Vinegar.
• 1 kilogram of Balsamic Vinegar have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Balsamic Vinegar have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Balsamic Vinegar:

• 1 kilogram of Baked Red Potatoes has 6.7 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 4.9 times more Potassium and 5 times more Zinc than Balsamic Vinegar.
• While 1 kg of Balsamic Vinegar contains 3 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Balsamic Vinegar contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Balsamic Vinegar lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 4.7 times more Protein than Balsamic Vinegar.
• While 1 kg of Balsamic Vinegar contains 10.5 times more Sugars and 16.8 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Balsamic Vinegar offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Balsamic Vinegar provide inadequate amounts of Protein