Comparing Nutrients in 1 kilogram White Potatoes VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	White Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	23.8% 690kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.81% 0.26g	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	139% 181g	130g per day for Men 19-50 years
Sugars	16% 11.5g	8.55% 6.2g	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	3.17% 2.3g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 1.3g	g per day for Men 19-50 years
Fiber	63% 24g	34.2% 13g	38g per day for Men 19-50 years
Protein	30% 17g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Russet 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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	64.7% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	265% 3.45mg	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	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	101% 91mg	63.3% 57mg	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	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	9% 90mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	114% 1.03mg	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	108% 8.6mg	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	68.3% 1.57mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	123% 4170mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22% 816g	21.2% 786g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Russet Potatoes per 1 kg

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

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

• 1 kilogram of White Potatoes has 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Russet Potatoes.
• While 1 kg of Raw Whole Russet Potatoes contains 1.7 times more Vitamin B6 than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• Both Raw Whole White Potatoes as well as Raw Whole Russet 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 Russet Potatoes:

• 1 kg of Raw Whole Russet Potatoes contains 1.7 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Russet 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 Russet Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 1.8 times more Fiber than Russet Potatoes.
• While 1 kg of Raw Whole Russet Potatoes contains 1.3 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Whole White Potatoes as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.