Comparing Nutrients in 1 pound Baked Red Potatoes VS Radicchio

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Radicchio	22%	9%	69%

Macro Nutrients

	Baked Red Potatoes	Radicchio	Recommended Dietary Allowance
Energy	13.6% 395kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.5% 0.42g	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	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	3.75% 2.72g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Radicchio	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	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	7.23% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	20% 0.26mg	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	68% 272μg	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	40.3% 36.3mg	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	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	965% 1158μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Radicchio	Recommended Dietary Allowance
Calcium	4.1% 41mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	172% 1.55mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	27.2% 0.63mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	6.65% 100mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.4% 422g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 4.5 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Radicchio.
• While Raw Radicchio contains 2.2 times more Vitamin B9, 28.3 times more Vitamin E and 91.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Radicchio have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole Red Potatoes have 1.2 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus and 1.8 times more Potassium than Raw Radicchio.
• While Raw Radicchio contains 2.1 times more Calcium, 2 times more Copper, 1.8 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Radicchio have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 3.8 times more Energy, 4.4 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 1.6 times more Protein than Raw Radicchio.
• Both Baked Whole Red Potatoes and Raw Radicchio have similar amounts of Omega 3 per 1 lb.
• Both Baked Whole Red Potatoes as well as Raw Radicchio have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.