Comparing Nutrients in 7 ounces Clementines VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.2% 93kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	30% 39g	130g per day for Men 19-50 years
Sugars	25% 18.2g	3.9% 2.84g	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	4.5% 3.25g	1.2% 0.87g	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	% 3.16g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.89g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3% 1.7g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	32.4% 0.42mg	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	12% 47.6μg	13.4% 53.6μg	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	108% 97mg	27.8% 25mg	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	2.65% 0.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	38.4% 0.35mg	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	3.47% 0.28mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	15% 0.34mg	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	5.95% 41.7mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Clementines vs Baked Red Potatoes:

• Raw Clementines have 3.9 times more Vitamin C and 2.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Clementines vs Baked Red Potatoes:

• Raw Clementines have 3.3 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 5 times more Iron, 2.8 times more Magnesium, 7.5 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium and 6.7 times more Zinc than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Clementines have 6.4 times more Sugars and 3.7 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.6 times more Carbohydrate and 2.7 times more Protein than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Fiber per 7 oz.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.