Comparing Nutrients in 1 pound Rowal VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Rowal	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.4% 503kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	68.4% 89g	130g per day for Men 19-50 years
Sugars	88.2% 64g	8.95% 6.5g	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	3.13% 2.27g	2.75% 2g	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	% 5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 2.04g	g per day for Men 19-50 years
Fiber	74% 28g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Rowal	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	74% 0.96mg	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	NA	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	87.7% 0.79mg	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	125% 9.98mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	34% 0.78mg	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	33.7% 236mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.75% 324g	9.4% 348g	3700g per day for Men 19-50 years

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

• Raw Rowal has 19 times more Vitamin A and 2 times more Vitamin C than Baked Whole Red Potatoes.

Comparing minerals per 1 pound for Rowal vs Baked Red Potatoes:

• Raw Rowal has 1.7 times more Calcium, 6.1 times more Copper and 3.1 times more Iron than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Phosphorus and 4.2 times more Potassium than Raw Rowal.
• Both Raw Rowal and Baked Whole Red Potatoes have similar amounts of Magnesium, Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 1.3 times more Energy, 13.3 times more Fat, 1.2 times more Carbohydrate, 9.9 times more Sugars and 3.4 times more Fiber than Baked Whole Red Potatoes.
• Both Raw Rowal and Baked Whole Red Potatoes have similar amounts of Protein per 1 lb.
• Both Raw Rowal as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.