Comparing Nutrients in 5 ounces Commercial French Salad Dressing no Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial French Salad Dressing no Salt	1%	86%	13%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Commercial French Salad Dressing no Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	22.4% 651kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	65.5% 63.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	242% 3.88g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	23% 30g	130g per day for Men 19-50 years
Sugars	31% 22.6g	3% 2.17g	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	10.5% 7.6g	0.7% 0.51g	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	% 9.5g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 0.57g	g per day for Men 19-50 years
Fiber	0% 0g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Commercial French Salad Dressing no Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	23% 0.3mg	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	0% 0μg	13.5% 54μg	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	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39% 5.84mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	143% 172μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial French Salad Dressing no Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	20% 0.18mg	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	14% 1.13mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	11.6% 0.27mg	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	3.85% 27mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	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	1.4% 52g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Commercial French Salad Dressing no Salt vs Baked White Potatoes:

• Commercial French Salad Dressing no Salt has 23 times more Vitamin A, 1.2 times more Vitamin B2, 103 times more Vitamin E and 45 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B1, 8.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Commercial French Salad Dressing no Salt vs Baked White Potatoes:

• Commercial French Salad Dressing no Salt has 2.4 times more Calcium and 1.3 times more Iron than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Copper, 5.4 times more Magnesium, 9 times more Manganese, 3.9 times more Phosphorus, 8.1 times more Potassium and 2.1 times more Water than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt and Baked Whole White Potatoes have similar amounts of Zinc per 5 oz.
• Both Commercial French Salad Dressing no Salt as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Commercial French Salad Dressing no Salt has 5 times more Energy, 298.7 times more Fat, 141.2 times more Saturated Fat, 182.5 times more Omega 3, 373.3 times more Omega 6, 10.4 times more Sugars and 14.9 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate, more Fiber and 2.7 times more Protein than Commercial French Salad Dressing no Salt.
• Both Commercial French Salad Dressing no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.