Comparing Nutrients in 7 ounces Potatoes VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
White Potatoes	10%	1%	89%

Macro Nutrients

	Potatoes	White Potatoes	Recommended Dietary Allowance
Energy	5.27% 153kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	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% 31g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	3.15% 2.3g	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	0.93% 0.67g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.56g	g per day for Men 19-50 years
Fiber	11% 4.17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.26% 4.07g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Potatoes	White 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	31% 0.4mg	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	20% 18mg	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	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	White Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	25.6% 0.23mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	12.5% 0.29mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	25% 843mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS White Potatoes per 7 oz

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

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

• 7 ounces of Potatoes have 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than White Potatoes.
• Both Potatoes and White Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Potatoes vs White Potatoes:

• 7 ounces of Potatoes have 1.6 times more Iron than White Potatoes.
• Both Potatoes and White Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Raw Whole Potatoes as well as Raw Whole White 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 Protein than White Potatoes.
• Both Potatoes and White Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• Both Raw Whole Potatoes as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potatoes VS White Potatoes

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

Sweet potatoes are higher in fiber, vitamins A and C, and antioxidants compared to white potatoes. They 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 offer slightly more nutritional benefits.

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

Both sweet potatoes and white potatoes can be part of a healthy weight loss diet when consumed in moderation. Sweet potatoes are slightly lower in calories and have more fiber and nutrients compared to white potatoes, making them a slightly better choice for weight loss. However, the key to losing weight is creating a calorie deficit by consuming fewer calories than your body needs, regardless of the type of potato you choose. Focus on incorporating a variety of whole, plant-based foods and maintaining a balanced diet to support your weight loss goals.

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

Both regular potatoes and sweet potatoes are nutritious options for gaining muscle while training consistently. Regular potatoes are a good source of carbohydrates for energy, while sweet potatoes provide additional nutrients like beta-carotene and fiber. Including a variety of both types of potatoes in your diet can help support your muscle-building goals.

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

Both potatoes and sweet potatoes have a relatively low environmental impact compared to many other crops. However, white potatoes typically require more water and pesticides compared to sweet potatoes. Sweet potatoes also tend to have higher levels of certain nutrients like beta-carotene and vitamin C. Overall, both types of potatoes can be part of a sustainable and nutritious diet.