Comparing Nutrients in 1 pound Baked White Potatoes VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sorghum	12%	9%	79%

Macro Nutrients

	Baked White Potatoes	Sorghum	Recommended Dietary Allowance
Energy	14.4% 417kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	40% 6.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	252% 327g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	16% 11.5g	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	2.25% 1.63g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	80% 30.4g	38g per day for Men 19-50 years
Protein	17% 9.53g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sorghum	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	18% 0.22mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	105% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	155% 2mg	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	22.7% 91μg	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	63.5% 57mg	0% 0mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sorghum	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	143% 1.3mg	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	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	178% 748mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	317% 7.3mg	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	187% 1311mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	69% 7.57mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.52% 56.2g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.9 times more Vitamin B9 and more Vitamin C than Sorghum Grain.
• While Sorghum Grain contains 6.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 12.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sorghum Grain have similar amounts of Vitamin B5 per 1 lb.
• Both Baked Whole White Potatoes as well as Sorghum Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 1.5 times more Potassium and 6.1 times more Water than Sorghum Grain.
• While Sorghum Grain contains 1.3 times more Calcium, 2.2 times more Copper, 5.3 times more Iron, 6.1 times more Magnesium, 8.5 times more Manganese, 3.9 times more Phosphorus, 24.4 times more Selenium and 4.8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Sorghum Grain contains 3.6 times more Energy, 23.1 times more Fat, 15.3 times more Saturated Fat, 4.3 times more Omega 3, 30.5 times more Omega 6, 3.4 times more Carbohydrate, 1.7 times more Sugars, 3.2 times more Fiber and 5.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sorghum Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.