Comparing Nutrients in 1 pound Russet Potatoes VS Baked Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Russet Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	12.4% 358kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	75% 97g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	6.76% 4.9g	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	1.44% 1.04g	2% 1.45g	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	% 1.13g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 1.77g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	124% 1.6mg	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	16% 63.5μg	29.5% 118μg	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	28.7% 26mg	42% 37.6mg	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	0.3% 0.045mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.16μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	5.9% 59mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.13% 205μg	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	48.8% 3.9mg	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	45% 1.03mg	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	35.6% 249mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	73.4% 2495mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.13% 338g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Russet Potatoes has 1.2 times more Vitamin B1 than Baked Russet Potatoes.
• While 1 lb of Baked Whole Russet Potatoes contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Baked Russet Potatoes provide similar amounts of Vitamin B6 per one pound.
• Both Raw Whole Russet Potatoes as well as Baked Whole Russet 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 Russet Potatoes vs Baked Russet Potatoes:

• 1 lb of Baked Whole Russet Potatoes contains 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Baked Russet Potatoes contain similar levels of Copper, Iron, Zinc and Water per one pound.
• Both Raw Whole Russet Potatoes as well as Baked Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Whole Russet Potatoes contains 1.8 times more Fiber than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Baked Russet Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Raw Whole Russet Potatoes as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.