Comparing Nutrients in 1 kilogram Baked White Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked White Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	31.7% 920kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	151% 196g	130g per day for Men 19-50 years
Sugars	21% 15.3g	19.7% 14.3g	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	4.97% 3.6g	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 4g	% 4.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Baked Red 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	40% 0.48mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	163% 2.12mg	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	67.5% 270μg	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	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	20.7% 767g	3700g per day for Men 19-50 years

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

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

• Baked Whole Red Potatoes contain 1.4 times more Copper than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of macro-nutrients per 1 kg
• Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.