Comparing Nutrients in 1 kilogram Commercial French Salad Dressing no Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	158% 4590kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	462% 448g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	177% 56.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1711% 27.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1076% 183g	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	120% 156g	162% 211g	130g per day for Men 19-50 years
Sugars	220% 160g	21% 15.3g	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	74% 53.6g	4.97% 3.6g	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	% 67g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 39g	% 4g	g per day for Men 19-50 years
Fiber	0% 0g	55.3% 21g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	162% 2.1mg	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	0% 0μg	95% 380μg	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	0% 0mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	275% 41.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1012% 1214μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	141% 1.27mg	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	100% 8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	82% 1.9mg	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	27% 190mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	9.9% 366g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial French Salad Dressing no Salt vs Baked White Potatoes:

• Commercial French Salad Dressing no Salt has 23 times more Vitamin A, 1.2 times more Vitamin B2, 103 times more Vitamin E and 45 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B1, 8.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Commercial French Salad Dressing no Salt vs Baked White Potatoes:

• Commercial French Salad Dressing no Salt has 2.4 times more Calcium and 1.3 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Copper, 5.4 times more Magnesium, 9 times more Manganese, 3.9 times more Phosphorus, 8.1 times more Potassium and 2.1 times more Water than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Baked Whole White Potatoes have similar amounts of Zinc per 1 kg.
• Both Commercial French Salad Dressing no Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercial French Salad Dressing no Salt has 5 times more Energy, 298.7 times more Fat, 141.2 times more Saturated Fat, 182.5 times more Omega 3, 373.3 times more Omega 6, 10.4 times more Sugars and 14.9 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate, more Fiber and 2.7 times more Protein than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.