Comparing Nutrients in 1 kilogram Baked White Potatoes VS Beets

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Beets	14%	3%	83%

Macro Nutrients

	Baked White Potatoes	Beets	Recommended Dietary Allowance
Energy	31.7% 920kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	73.5% 96g	130g per day for Men 19-50 years
Sugars	21% 15.3g	93% 67.6g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	73.7% 28g	38g per day for Men 19-50 years
Protein	37.5% 21g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Beets	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	51.5% 0.67mg	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	95% 380μg	273% 1090μg	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	54.4% 49mg	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	22.5% 27μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Beets	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	83.3% 0.75mg	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	80% 6.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	143% 3.3mg	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	107% 750mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.7% 876g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B1, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.6 times more Vitamin C and 13.5 times more Vitamin K than Raw Beets.
• While Raw Beets contain 2.9 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Beets have similar amounts of Vitamin B2 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Beets:

• Baked Whole White Potatoes have 1.7 times more Copper, 1.9 times more Phosphorus and 1.7 times more Potassium than Raw Beets.
• While Raw Beets contain 1.6 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 1.4 times more Selenium and 11.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Beets have similar amounts of Magnesium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.1 times more Energy, 2.2 times more Carbohydrate and 1.3 times more Protein than Raw Beets.
• While Raw Beets contain 4.4 times more Sugars and 1.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Beets have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.