Comparing Nutrients in 5 ounces Russet Potatoes VS Potatoes

Macros Ratio

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

Macro Nutrients

	Russet Potatoes	Potatoes	Recommended Dietary Allowance
Energy	3.86% 112kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.11% 0.035g	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	19.7% 25.6g	19% 24.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	1.6% 1.16g	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	0.45% 0.33g	0.51% 0.37g	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	% 0.35g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.24g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	32.5% 0.42mg	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	4.96% 20μg	5.3% 21.3μg	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	8.98% 8.08mg	31% 28mg	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	2.13% 2.55μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Potatoes	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	17.3% 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	15.2% 1.2mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	9.43% 0.22mg	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% 78mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3% 111g	3.04% 112g	3700g per day for Men 19-50 years

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

• Raw Whole Potatoes contain 3.5 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Raw Whole Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 5 oz.
• Both Raw Whole Russet Potatoes as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Russet Potatoes vs Potatoes:

Both Raw Whole Russet Potatoes and Raw Whole Potatoes have similar amounts of minerals per 5 oz
• Both Raw Whole Russet Potatoes and Raw Whole Potatoes have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.
• Both Raw Whole Russet Potatoes as well as Raw Whole Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Whole Potatoes contain 1.3 times more Sugars and 1.6 times more Fiber than Raw Whole Russet Potatoes.
• Both Raw Whole Russet Potatoes and Raw Whole Potatoes have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Whole Russet Potatoes as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.