Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cucumber	14%	5%	81%

Macro Nutrients

	Baked Red Potatoes	Cucumber	Recommended Dietary Allowance
Energy	4.25% 123kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	3.27% 2.37g	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	0.86% 0.62g	1.7% 1.23g	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	% 0.78g	% 1.08g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.043g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.55% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	2.5% 9.92μg	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	20% 18mg	4.4% 3.97mg	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	0.76% 0.11mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cucumber	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	6.46% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.046% 1.84μg	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	12.4% 0.99mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	4.87% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	11.7% 5.27μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Cucumber per 5 oz

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

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

• 5 ounces of Baked Red Potatoes have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 16.3 times more Vitamin B3, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.5 times more Vitamin C than Cucumber.
• While 5 oz of Raw Whole Cucumber contain 5.9 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Cucumber have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Baked Red Potatoes have 4.2 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 3.7 times more Potassium and 2 times more Zinc than Cucumber.
• Both Baked Red Potatoes and Cucumber contain similar levels of Water per five ounces.
• 5 ounces of Cucumber lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Raw Whole Cucumber lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 5.8 times more Energy, 5.4 times more Carbohydrate, 3.6 times more Fiber and 3.5 times more Protein than Cucumber.
• 5 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Raw Whole Cucumber provide inadequate amounts of Omega 3 and Omega 6 in five ounces.