Comparing Nutrients in 1 pound Commercial Italian Salad Dressing VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Commercial Italian Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Energy	37.5% 1089kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	41.8% 13.4g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	247% 42g	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	42.3% 55g	68.4% 89g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	36.4% 26.4g	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	% 20g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.04g	g per day for Men 19-50 years
Fiber	0% 0g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	3.32% 1.86g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	0% 0μg	30.6% 122μg	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	2% 1.8mg	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	66.2% 9.93mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	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	14.7% 1.18mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	9.7% 68mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	300% 4504mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.77% 288g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Commercial Italian Salad Dressing vs Baked Red Potatoes:

• Commercial Italian Salad Dressing has 27.4 times more Vitamin E and 20 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, more Vitamin B2, 12.2 times more Vitamin B3, more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin B9 and 31.5 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Commercial Italian Salad Dressing vs Baked Red Potatoes:

• Commercial Italian Salad Dressing has 1.4 times more Calcium and 82.8 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.2 times more Copper, 2.7 times more Iron, 5.6 times more Magnesium, 5.6 times more Manganese, 4.8 times more Phosphorus, 6.5 times more Potassium and 5.7 times more Zinc than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Commercial Italian Salad Dressing has 2.8 times more Energy, 140.8 times more Fat, 73.7 times more Saturated Fat, 99.3 times more Omega 3, 188.6 times more Omega 6, 7.5 times more Sugars and 13.2 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate, more Fiber and 5.6 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.