Comparing Nutrients in 5 ounces Baked Red Potatoes VS Balsamic Vinegar

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Balsamic Vinegar	3%	0%	97%

Macro Nutrients

	Baked Red Potatoes	Balsamic Vinegar	Recommended Dietary Allowance
Energy	4.25% 123kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	18.6% 24g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	29.2% 21g	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	14.4% 10.5g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	NA	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.24% 0.69g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Balsamic Vinegar	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	9.57% 38.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Balsamic Vinegar	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	4.1% 0.037mg	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	12.4% 0.99mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	8.07% 0.19mg	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	14.6% 102mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.93% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Balsamic Vinegar per 5 oz

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

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

• 5 ounces of Baked Red Potatoes have more Vitamin C than Balsamic Vinegar.
• 5 ounces of Balsamic Vinegar have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Balsamic Vinegar have insufficient amounts of Vitamin A in five ounces.

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

• 5 ounces of Baked Red Potatoes have 6.7 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 4.9 times more Potassium and 5 times more Zinc than Balsamic Vinegar.
• While 5 oz of Balsamic Vinegar contain 3 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Balsamic Vinegar contain similar levels of Iron and Water per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 5 ounces of Balsamic Vinegar lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 4.7 times more Protein than Balsamic Vinegar.
• While 5 oz of Balsamic Vinegar contain 10.5 times more Sugars and 16.8 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Balsamic Vinegar offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Balsamic Vinegar provide inadequate amounts of Protein