Comparing Nutrients in 1 pound Baked White Potatoes VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Baked White Potatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	14.4% 417kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	37.4% 36.2g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	41.4% 13.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	55% 9.35g	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	172% 224g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	23.2% 17g	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	1.75% 1.27g	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	% 1.72g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 2.72g	g per day for Men 19-50 years
Fiber	25% 9.53g	41.8% 16g	38g per day for Men 19-50 years
Protein	17% 9.53g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	20.6% 0.27mg	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	107% 426μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	66.2% 662mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	52.4% 0.47mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	106% 2.44mg	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	133% 934mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	223% 3338mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	3.92% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Baked Whole White Potatoes have 3.6 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 10.5 times more Vitamin B1, 6.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 2.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Baked Whole White Potatoes have 1.2 times more Copper, 1.2 times more Magnesium, 4.4 times more Potassium and 2.4 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 14.6 times more Calcium, 5.7 times more Iron, 2.8 times more Manganese, 2.7 times more Phosphorus, 44.6 times more Selenium, 105.1 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Tortillas, ready-to-bake or -fry, flour, refrigerated contain 3.3 times more Energy, 53.3 times more Fat, 73.1 times more Saturated Fat, 15.1 times more Omega 3, 42.1 times more Omega 6, 2.3 times more Carbohydrate, 2.4 times more Sugars, 1.7 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.