Comparing Nutrients in 5 ounces White Potatoes VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	White Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	3.37% 98kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.037g	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	17% 22.3g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	1.2% 0.88g	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	0.66% 0.48g	0.45% 0.33g	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	% 0.75g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.18g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	37.6% 0.49mg	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	6.38% 25.5μg	4.96% 20μg	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	14.3% 13mg	8.98% 8.08mg	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	1.9% 2.27μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	16.2% 0.15mg	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	9.2% 0.74mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	9.68% 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	12.6% 88mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Russet Potatoes per 5 oz

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

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

• 5 ounces of White Potatoes have 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Russet Potatoes.
• While 5 oz of Raw Whole Russet Potatoes contain 1.7 times more Vitamin B6 than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Raw Whole White Potatoes as well as Raw 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 White Potatoes vs Russet Potatoes:

• 5 oz of Raw Whole Russet Potatoes contain 1.7 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per five ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Potatoes have 1.8 times more Fiber than Russet Potatoes.
• While 5 oz of Raw Whole Russet Potatoes contain 1.3 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes offer comparable quantities of Energy and Carbohydrate per five ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.