Comparing Nutrients in 1 pound Commercial French Salad Dressing VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing	1%	82%	17%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Commercial French Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Energy	65.5% 1901kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	183% 177g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	86.4% 27.6g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	816% 13g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	535% 91g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.2g	73.6% 96g	130g per day for Men 19-50 years
Sugars	109% 79g	9.57% 6.94g	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	38.5% 28g	2.25% 1.63g	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	% 29.8g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.8g	g per day for Men 19-50 years
Fiber	28.6% 11g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	73.6% 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	0% 0μg	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63.5% 57mg	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	151% 22.7mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	459% 551μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	64% 0.58mg	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	18% 1.45mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	37.3% 0.86mg	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	16% 113mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	200% 2998mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.82% 178g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Commercial French Salad Dressing vs Baked White Potatoes:

• Commercial French Salad Dressing has 23 times more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12, 125 times more Vitamin E and 45 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 6.5 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Commercial French Salad Dressing vs Baked White Potatoes:

• Commercial French Salad Dressing has 2.7 times more Calcium and 94.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.4 times more Copper, 2 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 3 times more Phosphorus, 5 times more Potassium, 2.9 times more Zinc and 1.9 times more Water than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Commercial French Salad Dressing has 4.6 times more Energy, 260.5 times more Fat, 152.3 times more Saturated Fat, 192 times more Omega 3, 409 times more Omega 6, 11.4 times more Sugars and 17.1 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Protein than Commercial French Salad Dressing.
• Both Commercial French Salad Dressing and Baked Whole White Potatoes have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Commercial French Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.