Comparing Nutrients in 5 ounces Baked White Potatoes VS Dried Zante Currants

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Dried Zante Currants	Recommended Dietary Allowance
Energy	4.5% 130kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	84% 109g	130g per day for Men 19-50 years
Sugars	3% 2.17g	122% 88.3g	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	0.7% 0.51g	63.5% 46g	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	% 0.89g	% 42.2g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	32.3% 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	13.5% 54μg	3.54% 14μg	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	7.4% 6.66mg	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	0.38% 0.057mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Zante Currants	Recommended Dietary Allowance
Calcium	1.4% 14mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	47% 0.42mg	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	11.3% 0.91mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	21.3% 0.49mg	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	15% 106mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.67% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Dried Zante Currants:

• Baked Whole White Potatoes have 3.8 times more Vitamin B9 and 2.7 times more Vitamin C than Dried Zante Currants.
• While Dried Zante Currants contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Zante Currants have similar amounts of Vitamin B3 and Vitamin K per 5 oz.
• Both Baked Whole White Potatoes as well as Dried Zante Currants have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Dried Zante Currants:

• Baked Whole White Potatoes have 4.3 times more Water than Dried Zante Currants.
• While Dried Zante Currants contain 8.8 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 6.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Zante Currants have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Zante Currants contain 3.2 times more Energy, 3.7 times more Carbohydrate, 40.7 times more Sugars, 90.3 times more Fructose, 2.1 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Zante Currants have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.