Comparing Nutrients in 1 kilogram Baked White Potatoes VS Red Potatoes

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Red Potatoes	Recommended Dietary Allowance
Energy	31.7% 920kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	122% 159g	130g per day for Men 19-50 years
Sugars	21% 15.3g	17.8% 13g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 4g	% 2.9g	g per day for Men 19-50 years
Fiber	55.3% 21g	44.7% 17g	38g per day for Men 19-50 years
Protein	37.5% 21g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Red 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	40% 0.48mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	131% 1.7mg	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	45% 180μg	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	96% 86mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Red Potatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	149% 1.34mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	61.3% 1.4mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	134% 4550mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	22% 810g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Whole Red Potatoes.
• While Raw Whole Red Potatoes contain 1.7 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Whole Red Potatoes have similar amounts of Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Raw 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 Red Potatoes:

• Baked Whole White Potatoes have 1.2 times more Magnesium, 1.3 times more Manganese and 1.2 times more Phosphorus than Raw Whole Red Potatoes.
• While Raw Whole Red Potatoes contain 2.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Whole Red Potatoes have similar amounts of Calcium, Copper, Iron, Potassium, Zinc and Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Whole Red Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.3 times more Energy, 1.3 times more Carbohydrate and 1.2 times more Fiber than Raw Whole Red Potatoes.
• Both Baked Whole White Potatoes and Raw Whole Red Potatoes have similar amounts of Sugars and Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.