Comparing Nutrients in 7 ounces Regular Canned Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Regular Canned Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.1% 119kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	12% 4.56g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5% 2.8g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	2.98% 12μg	13.4% 53.6μg	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	11.2% 10mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	31.3% 2.5mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	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	7.94% 55.6mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	29% 435mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.1% 152g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes contain 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 4.5 times more Vitamin B9 and 2.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Canned Potatoes Solids with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Regular Canned Potatoes vs Baked Red Potatoes:

• Canned Potatoes Solids with Salt have 1.8 times more Iron and 18.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Baked Whole Red Potatoes have similar amounts of Water per 7 oz.
• Both Canned Potatoes Solids with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Potatoes Solids with Salt have 1.4 times more Omega 3 and 1.3 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.