Comparing Nutrients in 1 kilogram Baked Russet Potatoes VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Baked Russet Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	32.8% 950kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	139% 181g	130g per day for Men 19-50 years
Sugars	15% 11g	8.55% 6.2g	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	4.4% 3.2g	3.17% 2.3g	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	% 3.7g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 1.3g	g per day for Men 19-50 years
Fiber	60.5% 23g	34.2% 13g	38g per day for Men 19-50 years
Protein	47% 26.3g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	265% 3.45mg	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	65% 260μg	35% 140μg	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	92% 83mg	63.3% 57mg	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	4.67% 0.7mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	11.3% 452μg	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	134% 10.7mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	68.3% 1.57mg	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	101% 710mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	123% 4170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	20% 745g	21.2% 786g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Russet Potatoes per 1 kg

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

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

• 1 kilogram of Baked Russet Potatoes has 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Russet Potatoes.
• Both Baked Russet Potatoes and Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Baked Whole Russet Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Baked Russet Potatoes vs Russet Potatoes:

• 1 kilogram of Baked Russet Potatoes has 1.2 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Russet Potatoes.
• Both Baked Russet Potatoes and Russet Potatoes contain similar levels of Copper and Water per one kilogram.
• Both Baked Whole Russet Potatoes as well as Raw Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Russet Potatoes has 1.2 times more Energy, 1.8 times more Fiber and 1.2 times more Protein than Russet Potatoes.
• Both Baked Russet Potatoes and Russet Potatoes offer comparable quantities of Carbohydrate per one kilogram.
• Both Baked Whole Russet Potatoes as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.