Comparing Nutrients in 5 ounces Baked Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.55% 132kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	2.8% 2.03g	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	0.66% 0.48g	0.86% 0.62g	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	% 0.62g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.64g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23% 0.3mg	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	9.92% 39.7μg	9.57% 38.3μg	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	15% 13.6mg	20% 18mg	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	0.38% 0.057mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	27.4% 0.25mg	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	19% 1.53mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	10.7% 0.25mg	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	14% 99mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Potatoes vs Baked Red Potatoes:

• Whole Baked Potatoes have 1.5 times more Vitamin B6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin C and 1.4 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Whole Baked Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked Potatoes vs Baked Red Potatoes:

• Whole Baked Potatoes have 1.7 times more Calcium, 1.5 times more Iron and 1.3 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole Baked Potatoes have 1.2 times more Fiber than Baked Whole Red Potatoes.
• Both Whole Baked Potatoes and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Sugars and Protein per 5 oz.
• Both Whole Baked Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.