Comparing Nutrients in 7 ounces Baked Red Potatoes VS Chicory Roots

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chicory Roots	7%	2%	91%

Macro Nutrients

	Baked Red Potatoes	Chicory Roots	Recommended Dietary Allowance
Energy	5.95% 173kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	24% 17.3g	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	1.2% 0.87g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chicory Roots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	36.8% 0.48mg	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	13.4% 53.6μg	11.4% 45.6μg	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	27.8% 25mg	11% 9.92mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Chicory Roots	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	17% 0.15mg	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	17.4% 1.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	20% 0.46mg	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	20.4% 143mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.3% 159g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3 and 2.5 times more Vitamin C than Raw Chicory Roots.
• Both Baked Whole Red Potatoes and Raw Chicory Roots have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Baked Whole Red Potatoes as well as Raw Chicory Roots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Chicory Roots:

• Baked Whole Red Potatoes have 2.3 times more Copper, 1.3 times more Magnesium, 1.9 times more Potassium and 1.2 times more Zinc than Raw Chicory Roots.
• While Raw Chicory Roots contain 4.6 times more Calcium, 1.3 times more Manganese and 4.2 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Chicory Roots have similar amounts of Iron, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.2 times more Energy and 1.6 times more Protein than Raw Chicory Roots.
• While Raw Chicory Roots contain 6.1 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Chicory Roots have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Baked Whole Red Potatoes as well as Raw Chicory Roots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.