Comparing Nutrients in 1 pound Baked Russet Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Russet Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15% 431kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	8.95% 6.5g	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% 1.45g	2.75% 2g	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	% 1.68g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 2.04g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	21.3% 12g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Baked Red Potatoes	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	25.3% 0.3mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	74% 0.96mg	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	29.5% 118μg	30.6% 122μg	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	42% 37.6mg	63.5% 57mg	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	2.1% 0.32mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	5.13% 205μg	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	60.7% 4.85mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	34% 0.78mg	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% 322mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	9.13% 338g	9.4% 348g	3700g per day for Men 19-50 years

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

• Baked Whole Russet Potatoes have 1.7 times more Vitamin B6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin C and 1.4 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Baked Whole Russet Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Baked Whole Russet Potatoes have 2 times more Calcium, 1.5 times more Iron and 1.3 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Copper than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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