Comparing Nutrients in 1 kilogram Baked White Potatoes VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Baked White Potatoes	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	31.7% 920kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	247% 321g	130g per day for Men 19-50 years
Sugars	21% 15.3g	227% 165g	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	69.7% 50.5g	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	% 46.8g	g per day for Men 19-50 years
Sucrose	% 4g	% 55g	g per day for Men 19-50 years
Fiber	55.3% 21g	58% 22g	38g per day for Men 19-50 years
Protein	37.5% 21g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	0.4% 0.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	0% 0mg	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	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	140% 126mg	0% 0mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	10% 100mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	134% 1.2mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	10.4% 0.24mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	569% 8530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17.6% 650g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Fat-free French Salad Dressing:

• Baked Whole White Potatoes have 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 13.6 times more Vitamin B3, 191.5 times more Vitamin B5, more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 27 times more Vitamin K than Fat-free French Salad Dressing.
• Both Baked Whole White Potatoes as well as Fat-free French Salad Dressing 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 Fat-free French Salad Dressing:

• Baked Whole White Potatoes have 2 times more Calcium, 9 times more Magnesium, 7.9 times more Manganese, more Phosphorus, 6.5 times more Potassium and 3.5 times more Zinc than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 4 times more Selenium and 121.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fat-free French Salad Dressing have similar amounts of Copper, Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 10.5 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 1.4 times more Energy, 1.5 times more Carbohydrate, 10.8 times more Sugars and 14 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fat-free French Salad Dressing have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Fat-free French Salad Dressing have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.