Comparing Nutrients in 5 ounces Baked White Potatoes VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Paprika	15%	30%	55%

Macro Nutrients

	Baked White Potatoes	Paprika	Recommended Dietary Allowance
Energy	4.5% 130kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	61% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	59% 76.5g	130g per day for Men 19-50 years
Sugars	3% 2.17g	20.2% 14.7g	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	13% 9.5g	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	% 0.89g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 1.15g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	130% 49.5g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Paprika	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	388% 3491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	233% 3.03mg	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	17.4% 69.5μg	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	1.4% 1.28mg	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	0.38% 0.057mg	275% 41.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Paprika	Recommended Dietary Allowance
Calcium	1.4% 14mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	112% 1mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	98% 2.25mg	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	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	95% 3232mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.43% 16g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 14 times more Vitamin C than Paprika Spice.
• While Paprika Spice contains 2463 times more Vitamin A, 6.9 times more Vitamin B1, 28.6 times more Vitamin B2, 6.6 times more Vitamin B3, 6.6 times more Vitamin B5, 10.1 times more Vitamin B6, 1.3 times more Vitamin B9, 727.5 times more Vitamin E and 29.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Paprika:

• Baked Whole White Potatoes have 6.7 times more Water than Paprika Spice.
• While Paprika Spice contains 22.9 times more Calcium, 5.6 times more Copper, 33 times more Iron, 6.6 times more Magnesium, 8.4 times more Manganese, 4.2 times more Phosphorus, 4.2 times more Potassium, 12.6 times more Selenium, 9.7 times more Sodium and 12.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Paprika Spice contains 3.1 times more Energy, 85.9 times more Fat, 53.5 times more Saturated Fat, 30.2 times more Omega 3, 149.3 times more Omega 6, 2.6 times more Carbohydrate, 6.8 times more Sugars, 18.6 times more Fructose, 16.6 times more Fiber and 6.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.