Comparing Nutrients in 5 ounces Baked White Potatoes VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Baked White Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Energy	4.5% 130kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	154% 2.47g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	34.8% 45.2g	130g per day for Men 19-50 years
Sugars	3% 2.17g	34.6% 25g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	10.6% 0.14mg	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	1.77% 7.1μg	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	9.45% 8.5mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	63.4% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	9.13% 0.082mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	3.9% 0.089mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.48% 54.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Russian Salad Dressing:

• Baked Whole White Potatoes have 1.7 times more Vitamin B1, 2.6 times more Vitamin B3, 2.2 times more Vitamin B6, 7.6 times more Vitamin B9 and 2.1 times more Vitamin C than Russian Salad Dressing.
• While Russian Salad Dressing contains 29 times more Vitamin A, 83 times more Vitamin E and 19.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Russian Salad Dressing have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Baked Whole White Potatoes as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Russian Salad Dressing:

• Baked Whole White Potatoes have 2.2 times more Copper, 2.7 times more Magnesium, 3 times more Manganese, 3.8 times more Phosphorus, 3.1 times more Potassium, 1.6 times more Zinc and 2 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 1.3 times more Calcium, 3.2 times more Selenium and 161.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Russian Salad Dressing have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 3 times more Fiber and 3 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 3.9 times more Energy, 174.5 times more Fat, 59.8 times more Saturated Fat, 116.1 times more Omega 3, 267.1 times more Omega 6, 1.5 times more Carbohydrate and 11.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.