Comparing Nutrients in 7 ounces Baked Red Potatoes VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Baked Red Potatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	5.95% 173kcal	0.89% 25.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	1.3% 0.95g	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	0.77% 0.56g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	82.7% 744μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	15.3% 0.2mg	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	18% 71.4μg	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	8.16% 7.34mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	1.8% 18mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	6.17% 0.056mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	17.5% 0.4mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.1% 152g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Red Leaf Lettuce per 7 oz

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

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

• 7 ounces of Baked Red Potatoes have 5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.4 times more Vitamin C than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 375 times more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 50.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Leaf Lettuce provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Baked Whole Red Potatoes as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Red Leaf Lettuce:

• 7 ounces of Baked Red Potatoes have 6.2 times more Copper, 2.3 times more Magnesium, 2.6 times more Phosphorus, 2.9 times more Potassium and 2 times more Zinc than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 3.7 times more Calcium and 1.7 times more Iron than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Leaf Lettuce contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 6.7 times more Energy, 8.7 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Red Leaf Lettuce.
• While 7 oz of Raw Red Leaf Lettuce contain 5.4 times more Omega 3 than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Baked Whole Red Potatoes as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in seven ounces.