Comparing Nutrients in 1 pound Witloof Chicory VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Witloof Chicory	18%	4%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Witloof Chicory	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.66% 77kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	37% 14g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Witloof Chicory	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	74% 0.96mg	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	42% 168μg	30.6% 122μg	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	14% 12.7mg	63.5% 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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Witloof Chicory	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	87.7% 0.79mg	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	13.6% 1.1mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	34% 0.78mg	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	17% 118mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Witloof Chicory vs Baked Red Potatoes:

• Raw Witloof Chicory has 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B2, 10 times more Vitamin B3, 2.4 times more Vitamin B5, 5 times more Vitamin B6 and 4.5 times more Vitamin C than Raw Witloof Chicory.
• Both Raw Witloof Chicory and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Witloof Chicory as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Witloof Chicory vs Baked Red Potatoes:

• Raw Witloof Chicory has 2.1 times more Calcium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.4 times more Copper, 2.9 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium and 2.5 times more Zinc than Raw Witloof Chicory.

Comparison of macro-nutrients per 1 pound:

• Raw Witloof Chicory has 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.1 times more Energy, 4.9 times more Carbohydrate and 2.6 times more Protein than Raw Witloof Chicory.
• Both Raw Witloof Chicory as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.