Comparing Nutrients in 500 calories Red Potatoes VS Baked Russet Potatoes

Weight per 500 calories

• Red Potatoes: 714g
• Baked Russet Potatoes: 526g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	87% 113g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	7.84% 5.7g	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	3.05% 2.2g	2.32% 1.7g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	% 2.07g	% 2.05g	g per day for Men 19-50 years
Fiber	32% 12g	32% 12g	38g per day for Men 19-50 years
Protein	24% 13.5g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.2% 0.58mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	143% 1.86mg	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	32% 129μg	34.2% 137μg	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	68.3% 61.4mg	48.5% 43.7mg	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	0.48% 0.071mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.3% 20.7μg	8.77% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.47% 95mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	62.6% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.95% 238μg	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	65% 5.2mg	70.4% 5.63mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	52% 1.2mg	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	62.2% 436mg	53.4% 374mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	85% 2895mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.8% 2.63μg	55μg per day for Men 19-50 years
Sodium	8.57% 129mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	15.6% 578g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.