Comparing Nutrients in 500 calories Baked White Potatoes VS Baked Red Potatoes

Weight per 500 calories

• Baked White Potatoes: 544g
• Baked Red Potatoes: 575g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Baked White Potatoes or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked White Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	86.6% 113g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	11.3% 8.2g	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	2.7% 1.96g	3.5% 2.53g	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	% 3.42g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 2.6g	g per day for Men 19-50 years
Fiber	30% 11.4g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	94% 1.2mg	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	51.6% 207μg	38.8% 155μg	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	76% 68.5mg	80.5% 72.4mg	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	1.45% 0.22mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	111% 1mg	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	43.5% 3.48mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	43.2% 0.99mg	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	58.2% 408mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 410g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Baked Red Potatoes:

• Baked Whole White Potatoes have 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 500 kcal.
• Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.4 times more Copper than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of macro-nutrients per 500 kcal
• Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.