Comparing Nutrients in 5 ounces Sugar, turbinado VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sugar, turbinado	Baked White Potatoes	Recommended Dietary Allowance
Energy	19.5% 566kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	23% 30g	130g per day for Men 19-50 years
Sugars	194% 141g	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	0% 0g	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	% 0g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 141g	% 0.57g	g per day for Men 19-50 years
Fiber	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0% 0g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar, turbinado	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	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	6.56% 0.52mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	2.83% 0.065mg	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	0.2% 1.4mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.001% 0.043g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sugar, turbinado vs Baked White Potatoes:

Both Sugar, turbinado and Baked Whole White Potatoes have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Sugar, turbinado vs Baked White Potatoes:

• Baked Whole White Potatoes contain 14.1 times more Copper, 1.7 times more Iron, 13.5 times more Magnesium, 4.1 times more Manganese, 75 times more Phosphorus, 18.8 times more Potassium, 11.7 times more Zinc and 2514.3 times more Water than Sugar, turbinado.
• Both Sugar, turbinado and Baked Whole White Potatoes have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sugar, turbinado has 4.3 times more Energy, 4.7 times more Carbohydrate and 64.8 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Protein than Sugar, turbinado.
• Both Sugar, turbinado as well as Baked Whole White Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 5 oz.