Comparing Nutrients in 1 pound Baked Russet Potatoes VS Red Potatoes

Macros Ratio

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

Macro Nutrients

	Baked Russet Potatoes	Red Potatoes	Recommended Dietary Allowance
Energy	15% 431kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	55.5% 72g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	8.07% 5.85g	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	1.94% 1.4g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 1.3g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	21.3% 12g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Red Potatoes	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	25.3% 0.3mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	32.6% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	59.3% 0.77mg	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	20.4% 81.6μg	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	43.3% 39mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Red Potatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	67.5% 0.61mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	28% 0.64mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	60.7% 2064mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.13% 338g	9.93% 367g	3700g per day for Men 19-50 years

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

• Baked Whole Russet Potatoes have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Whole Red Potatoes.
• While Raw Whole Red Potatoes contain 1.5 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Raw Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin C per 1 lb.
• Both Baked Whole Russet Potatoes as well as Raw 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 Red Potatoes:

• Baked Whole Russet Potatoes have 1.8 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and 1.2 times more Potassium than Raw Whole Red Potatoes.
• While Raw Whole Red Potatoes contain 1.3 times more Copper and 1.3 times more Sodium than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Raw Whole Red Potatoes have similar amounts of Phosphorus, Zinc and Water per 1 lb.
• Both Baked Whole Russet Potatoes as well as Raw Whole Red Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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