Comparing Nutrients in 1 pound Baked Red Potatoes VS Reduced Calorie Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Reduced Calorie Italian Salad Dressing	1%	87%	12%

Macro Nutrients

	Baked Red Potatoes	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Energy	13.6% 395kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	41% 13g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	386% 6.17g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	272% 46.3g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	12% 8.8g	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	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	0.57% 0.091mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	10.5% 0.14mg	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	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	2% 1.8mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Reduced Calorie Italian Salad Dressing	Recommended Dietary Allowance
Calcium	4.1% 41mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	2.5% 0.023mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	3.94% 0.091mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	325% 4872mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Reduced Calorie Italian Salad Dressing:

• Baked Whole Red Potatoes have 7.2 times more Vitamin B1, 5 times more Vitamin B2, 79.8 times more Vitamin B3, more Vitamin B5, 7.1 times more Vitamin B6, 9 times more Vitamin B9 and 31.5 times more Vitamin C than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains more Vitamin B12, 7.4 times more Vitamin E and 4.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Reduced Calorie Italian Salad Dressing:

• Baked Whole Red Potatoes have 34.8 times more Copper, 5.4 times more Iron, 14 times more Magnesium, 8.7 times more Manganese, 10.3 times more Phosphorus, 16.5 times more Potassium and 10 times more Zinc than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 89.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Reduced Calorie Italian Salad Dressing have similar amounts of Water per 1 lb.
• Both Baked Whole Red Potatoes as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.9 times more Carbohydrate, 9 times more Fiber and 7.7 times more Protein than Reduced Calorie Italian Salad Dressing.
• While Reduced Calorie Italian Salad Dressing contains 2.3 times more Energy, 133.3 times more Fat, 72 times more Saturated Fat, 90.7 times more Omega 3, 208.2 times more Omega 6 and 1.4 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Reduced Calorie Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.