Comparing Nutrients in 1 kilogram Commercial Italian Salad Dressing VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Commercial Italian Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Energy	82.8% 2400kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	931% 15g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	544% 92g	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	93% 121g	162% 211g	130g per day for Men 19-50 years
Sugars	149% 108g	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	80.3% 58.2g	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	% 44.3g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 4g	g per day for Men 19-50 years
Fiber	0% 0g	55.3% 21g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	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	49.2% 0.64mg	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	4.44% 4mg	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	146% 22mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	32.5% 2.6mg	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	13.5% 0.31mg	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	21.4% 150mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	662% 9930mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	17% 634g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Commercial Italian Salad Dressing vs Baked White Potatoes:

• Commercial Italian Salad Dressing has 54.8 times more Vitamin E and 20.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B1, more Vitamin B2, 11.7 times more Vitamin B3, more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B9 and 31.5 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Commercial Italian Salad Dressing vs Baked White Potatoes:

• Commercial Italian Salad Dressing has 1.3 times more Calcium, 4 times more Selenium and 141.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.7 times more Copper, 2.5 times more Iron, 5.4 times more Magnesium, 6.1 times more Manganese, 5 times more Phosphorus, 6.5 times more Potassium and 5 times more Zinc than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercial Italian Salad Dressing has 2.6 times more Energy, 140.8 times more Fat, 73.7 times more Saturated Fat, 99.3 times more Omega 3, 188.6 times more Omega 6, 7 times more Sugars and 16.2 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Carbohydrate, more Fiber and 5.1 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.