Comparing Nutrients in 5 ounces Russet Potatoes VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Russet Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	3.86% 112kcal	4.64% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.34% 0.058g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	2.1% 1.53g	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	0.63% 0.45g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.55g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	38.6% 0.5mg	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	9.2% 37μg	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	13% 11.8mg	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	0.66% 0.099mg	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	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	14% 0.32mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3% 111g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Baked Russet Potatoes per 5 oz

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

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

• 5 ounces of Russet Potatoes have 1.2 times more Vitamin B1 than Baked Russet Potatoes.
• While 5 oz of Baked Whole Russet Potatoes contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Baked Russet Potatoes provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Whole Russet Potatoes as well as Baked Whole Russet 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 Russet Potatoes vs Baked Russet Potatoes:

• 5 oz of Baked Whole Russet Potatoes contain 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Baked Russet Potatoes contain similar levels of Copper, Iron, Zinc and Water per five ounces.
• Both Raw Whole Russet Potatoes as well as Baked Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Whole Russet Potatoes contain 1.8 times more Fiber than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Baked Russet Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Raw Whole Russet Potatoes as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.