Comparing Nutrients in 1 pound Baked Red Potatoes VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Baked Red Potatoes	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	13.6% 395kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.11% 0.018g	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	282% 367g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	18.6% 13.5g	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	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	92% 35g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dried Agar Seaweed	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	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	106% 1.37mg	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	658% 2631μg	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	0% 0mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	4.1% 41mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	307% 2.77mg	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	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	848% 19.5mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	NA	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.06% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Dried Agar Seaweed:

• Baked Whole Red Potatoes have 7.2 times more Vitamin B1, 7.9 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 4.4 times more Vitamin B2, 8.9 times more Vitamin B5, 1.4 times more Vitamin B6, 21.5 times more Vitamin B9, 62.5 times more Vitamin E and 8.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Dried Agar Seaweed:

• Baked Whole Red Potatoes have 1.4 times more Phosphorus and 8.8 times more Water than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 69.4 times more Calcium, 3.5 times more Copper, 30.6 times more Iron, 27.5 times more Magnesium, 24.9 times more Manganese, 2.1 times more Potassium, 8.5 times more Sodium and 14.5 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Agar Seaweed contains 3.5 times more Energy, 4.1 times more Carbohydrate, 2.1 times more Sugars, 4.3 times more Fiber and 2.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dried Agar Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.