Comparing Nutrients in 1 kilogram White Potatoes VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Potatoes	10%	1%	89%

Macro Nutrients

	White Potatoes	Potatoes	Recommended Dietary Allowance
Energy	23.8% 690kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	121% 157g	135% 175g	130g per day for Men 19-50 years
Sugars	16% 11.5g	11.3% 8.2g	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	4.7% 3.4g	3.6% 2.6g	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	% 5.3g	% 3.1g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 1.7g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	30% 17g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	229% 2.98mg	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	45% 180μg	37.5% 150μg	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	101% 91mg	219% 197mg	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	0.67% 0.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	122% 1.1mg	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	65% 5.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	66.5% 1.53mg	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	88.6% 620mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22% 816g	21.4% 793g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Potatoes per 1 kg

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

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

• 1 kg of Raw Whole Potatoes contains 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Raw Whole White Potatoes as well as Raw Whole 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 White Potatoes vs Potatoes:

• 1 kg of Raw Whole Potatoes contains 1.6 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per one kilogram.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Whole White Potatoes and Raw Whole Potatoes have similar amounts of macro-nutrients per 1 kg
• Both White Potatoes and Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.