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

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Fat-free French Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Energy	45.5% 1320kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	247% 321g	151% 196g	130g per day for Men 19-50 years
Sugars	227% 165g	19.7% 14.3g	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	69.7% 50.5g	6.07% 4.4g	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	% 46.8g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 55g	% 4.5g	g per day for Men 19-50 years
Fiber	58% 22g	47.4% 18g	38g per day for Men 19-50 years
Protein	3.57% 2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	163% 2.12mg	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	35% 140μg	67.5% 270μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	193% 1.74mg	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	72.5% 5.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	75.2% 1.73mg	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	0% 0mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	NA	55μg per day for Men 19-50 years
Sodium	569% 8530mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	17.6% 650g	20.7% 767g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes contain 6.5 times more Vitamin B1, 1.9 times more Vitamin B2, 14.2 times more Vitamin B3, 170.5 times more Vitamin B5, more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Baked 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 Fat-free French Salad Dressing vs Baked Red Potatoes:

• Fat-free French Salad Dressing has 71.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Copper, 9.3 times more Magnesium, 7.2 times more Manganese, more Phosphorus, 6.5 times more Potassium and 4 times more Zinc than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Baked Whole Red Potatoes have similar amounts of Iron and Water per 1 kg.
• Both Fat-free French Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fat-free French Salad Dressing has 1.5 times more Energy, 1.6 times more Carbohydrate, 11.5 times more Sugars, 11.5 times more Fructose and 1.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 11.5 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Baked Whole Red Potatoes have similar amounts of Omega 3 per 1 kg.
• Both Fat-free French Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.