Comparing Nutrients in 7 ounces Potatoes VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Potatoes	Red Potatoes	Recommended Dietary Allowance
Energy	5.27% 153kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	3.53% 2.56g	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	0.71% 0.52g	0.85% 0.62g	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	% 0.62g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.58g	g per day for Men 19-50 years
Fiber	11% 4.17g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	7.26% 4.07g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	26% 0.34mg	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	7.44% 29.8μg	8.93% 35.7μg	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	43.4% 39mg	19% 17mg	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	0.13% 0.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Red Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	29.5% 0.27mg	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	20% 1.6mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	12% 0.28mg	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	16% 113mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Potatoes versus 7 oz of Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Potatoes have 1.8 times more Vitamin B6 and 2.3 times more Vitamin C than Red Potatoes.
• While 7 oz of Raw Whole Red Potatoes contain 1.5 times more Vitamin K than Raw Whole Potatoes.
• Both Potatoes and Red Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potatoes have insufficient amounts of Vitamin K
• Both Raw Whole Potatoes as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Potatoes vs Red Potatoes:

• Both Raw Whole Potatoes and Raw Whole Red Potatoes have similar amounts of minerals per 7 oz
• Both Potatoes and Red Potatoes contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Raw Whole Potatoes as well as Raw Whole Red Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potatoes have 1.2 times more Fiber than Red Potatoes.
• Both Potatoes and Red Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Whole Potatoes as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potatoes VS Red Potatoes

What are the health benefits of Potatoes compared to Red Potatoes?

Both potatoes and sweet potatoes are nutritious options, but sweet potatoes are typically higher in fiber, vitamin A, and vitamin C compared to white potatoes. Sweet potatoes also have a lower glycemic index, which means they have a smaller impact on blood sugar levels. Both types of potatoes can be part of a healthy diet, but sweet potatoes may offer slightly more health benefits.

Can I lose weight easier by eating more Potatoes or Red Potatoes?

Both regular potatoes and red potatoes can be part of a healthy weight loss diet. They are both good sources of fiber and nutrients, which can help keep you full and satisfied. However, red potatoes have slightly fewer calories and carbohydrates than regular potatoes, so they may be a slightly better choice for weight loss. Ultimately, the key to losing weight is to focus on overall calorie intake and eating a variety of nutrient-dense foods.

Should I eat more Potatoes or more Red Potatoes to gain more muscles while training consistently?

Both regular potatoes and red potatoes are good sources of carbohydrates, which are important for fueling your workouts and supporting muscle growth. However, red potatoes are also rich in antioxidants like anthocyanins, which can help reduce inflammation and support overall health. Therefore, including a variety of potatoes in your diet can provide a good balance of nutrients to support your muscle-building goals. Just be sure to pair them with a source of protein and include a variety of other nutrient-dense foods in your diet for optimal muscle growth and overall health.

What is the environmental impact of producing Potatoes compared to Red Potatoes?

Both potatoes and red potatoes have a relatively low environmental impact compared to many other foods. However, red potatoes tend to require more resources such as water and fertilizer due to their specific growing conditions. Overall, both types of potatoes are a sustainable choice when it comes to environmental impact.