Comparing Nutrients in 300 calories Red Potatoes VS Baked Russet Potatoes

Weight per 300 calories

• Red Potatoes: 429g
• Baked Russet Potatoes: 316g

Baked Whole Russet Potatoes have 1.4 times more energy per unit of mass than Raw Whole Red Potatoes, which is average in comparison to other foods. Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Red Potatoes or Baked Russet Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	52% 67.7g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	4.7% 3.4g	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	1.83% 1.33g	1.4% 1g	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	% 1.7g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 1.24g	% 1.23g	g per day for Men 19-50 years
Fiber	19% 7.3g	19% 7.26g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	86% 1.1mg	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	19.3% 77μg	20.5% 82μg	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	41% 37mg	29% 26.2mg	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	0.29% 0.043mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.4μg	5.26% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	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	39% 3.13mg	42.2% 3.38mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	31.3% 0.72mg	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	37.3% 261mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	51% 1737mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	2.95% 44.2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.38% 347g	6.35% 235g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Potatoes vs Baked Russet Potatoes:

• Raw Whole Red Potatoes have 1.6 times more Vitamin B1, 1.4 times more Vitamin C and 2 times more Vitamin K than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 1.5 times more Vitamin B6 than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Red Potatoes vs Baked Russet Potatoes:

• Raw Whole Red Potatoes have 1.7 times more Copper, 1.4 times more Selenium, 1.7 times more Sodium, 1.3 times more Zinc and 1.5 times more Water than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 1.3 times more Calcium than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Red Potatoes have 1.5 times more Omega 3 and 1.6 times more Sugars than Baked Whole Russet Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.