Comparing Nutrients in 5 ounces Potatoes VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
White Potatoes	10%	1%	89%

Macro Nutrients

	Potatoes	White Potatoes	Recommended Dietary Allowance
Energy	3.76% 109kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	17% 22.3g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	2.25% 1.63g	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	0.51% 0.37g	0.66% 0.48g	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	% 0.44g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.4g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Potatoes	White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	22% 0.29mg	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	5.3% 21.3μg	6.38% 25.5μg	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	31% 28mg	14.3% 13mg	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	0.094% 0.014mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	White Potatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	18.3% 0.16mg	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	14.4% 1.15mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	8.94% 0.21mg	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	11.5% 80.8mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.04% 112g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS White Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Potatoes versus 5 oz of White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potatoes vs White Potatoes:

• 5 ounces of Potatoes have 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than White Potatoes.
• Both Potatoes and White Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per five ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Potatoes vs White Potatoes:

• 5 ounces of Potatoes have 1.6 times more Iron than White Potatoes.
• Both Potatoes and White Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per five ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potatoes have 1.2 times more Protein than White Potatoes.
• Both Potatoes and White Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.