Comparing Nutrients in 1 pound Baked White Potatoes VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Clementines	6%	3%	91%

Macro Nutrients

	Baked White Potatoes	Clementines	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	42% 54.5g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	57.4% 41.6g	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	2.25% 1.63g	10.3% 7.44g	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	% 2.86g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 27g	g per day for Men 19-50 years
Fiber	25% 9.53g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Clementines	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	26% 0.34mg	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	43% 172μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	246% 221mg	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	1.2% 0.18mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Clementines	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	21.7% 0.2mg	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	36.3% 2.9mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	4.54% 0.1mg	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	48.6% 340mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.6% 393g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Raw Clementines.
• While Raw Clementines contain 1.8 times more Vitamin B1, 3.9 times more Vitamin C and 5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Clementines have insufficient amounts of Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 3 times more Copper, 4.6 times more Iron, 2.7 times more Magnesium, 8.2 times more Manganese, 3.6 times more Phosphorus, 3.1 times more Potassium and 5.8 times more Zinc than Raw Clementines.
• While Raw Clementines contain 3 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Clementines have similar amounts of Water per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Clementines have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2 times more Energy, 1.8 times more Carbohydrate, 1.2 times more Fiber and 2.5 times more Protein than Raw Clementines.
• While Raw Clementines contain 6 times more Sugars and 4.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.