Comparing Nutrients in 1 pound Baked Russet Potatoes VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
White Potatoes	10%	1%	89%

Macro Nutrients

	Baked Russet Potatoes	White Potatoes	Recommended Dietary Allowance
Energy	15% 431kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.85% 0.15g	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% 71.3g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	7.2% 5.2g	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	2.13% 1.54g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 1.27g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	21.3% 12g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	White 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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	30.2% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	71% 0.92mg	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	46% 41.3mg	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	2.1% 0.32mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	White Potatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	58.5% 0.53mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	28.6% 0.66mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.13% 338g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS White Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Russet Potatoes versus 1 lb of White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Russet Potatoes has 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than White Potatoes.
• Both Baked Russet Potatoes and White Potatoes provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• Both Baked Whole Russet Potatoes as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Baked Russet Potatoes has 2.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.4 times more Potassium and 1.2 times more Zinc than White Potatoes.
• Both Baked Russet Potatoes and White Potatoes contain similar levels of Copper, Phosphorus and Water per one pound.
• Both Baked Whole Russet Potatoes as well as Raw Whole White Potatoes lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Russet Potatoes has 1.4 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than White Potatoes.
• Both Baked Russet Potatoes and White Potatoes offer comparable quantities of Fiber per one pound.
• Both Baked Whole Russet Potatoes as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.