Comparing Nutrients in 1 pound Potatoes VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	12% 349kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	63% 82g	130g per day for Men 19-50 years
Sugars	5.13% 3.7g	3.88% 2.8g	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	1.63% 1.18g	1.44% 1.04g	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	% 1.4g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.59g	g per day for Men 19-50 years
Fiber	25% 9.53g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	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	30.6% 0.37mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	120% 1.56mg	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	17% 68μg	16% 63.5μg	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	99% 89.4mg	28.7% 26mg	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	0.3% 0.045mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	52% 0.47mg	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	46% 3.67mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	31% 0.71mg	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	37% 259mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	55.6% 1891mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potatoes vs Russet Potatoes:

• Raw Whole Potatoes have 3.5 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 1 lb.
• Both Raw Whole Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Potatoes vs Russet Potatoes:

Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of minerals per 1 lb
• Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.
• Both Raw Whole Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Whole Potatoes have 1.3 times more Sugars and 1.6 times more Fiber than Raw Whole Russet Potatoes.
• Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw Whole Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.