Comparing Nutrients in 1 pound Baked Red Potatoes VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Arrowroot	23%	2%	75%

Macro Nutrients

	Baked Red Potatoes	Arrowroot	Recommended Dietary Allowance
Energy	13.6% 395kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	2.75% 2g	NA	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Arrowroot	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	27.2% 0.33mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	48% 7.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	93% 1.2mg	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	30.6% 122μg	383% 1533μg	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	63.5% 57mg	9.58% 8.6mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Arrowroot	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	61% 0.55mg	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	39.7% 3.18mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	34.3% 0.79mg	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	46.7% 327mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.9% 366g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 6.6 times more Vitamin C than Raw Arrowroot.
• While Raw Arrowroot contains 2 times more Vitamin B1, 1.3 times more Vitamin B6 and 12.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Arrowroot have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Arrowroot:

• Baked Whole Red Potatoes have 1.4 times more Copper and 1.2 times more Potassium than Raw Arrowroot.
• While Raw Arrowroot contains 3.2 times more Iron, 1.4 times more Phosphorus, 2.2 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Arrowroot have similar amounts of Magnesium, Manganese and Water per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Arrowroot have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.3 times more Energy, 1.5 times more Carbohydrate and 1.4 times more Fiber than Raw Arrowroot.
• While Raw Arrowroot contains 1.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Arrowroot have similar amounts of Omega 3 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Arrowroot have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.