Comparing Nutrients in 7 ounces Baked Red Potatoes VS Olive Oil

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Olive Oil	0%	100%	0%

Macro Nutrients

	Baked Red Potatoes	Olive Oil	Recommended Dietary Allowance
Energy	5.95% 173kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	85.6% 27.4g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	0% 0g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Olive Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	190% 28.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	100% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Olive Oil	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	0% 0mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	0.058% 2mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Olive Oil per 7 oz

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

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

• 7 ounces of Baked Red Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Olive Oil.
• While 7 oz of Salad or Cooking Olive Oil contain 179.4 times more Vitamin E and 21.5 times more Vitamin K than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Olive Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Salad or Cooking Olive Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Olive Oil:

• 7 ounces of Baked Red Potatoes have more Copper, 1.3 times more Iron, more Magnesium, more Manganese, more Phosphorus, 545 times more Potassium, more Zinc and more Water than Olive Oil.
• 7 ounces of Olive Oil lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Salad or Cooking Olive Oil lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have more Carbohydrate, more Fiber and more Protein than Olive Oil.
• While 7 oz of Salad or Cooking Olive Oil contain 10.2 times more Energy, 666.7 times more Fat, 345.2 times more Saturated Fat, 50.7 times more Omega 3 and 199.2 times more Omega 6 than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Olive Oil provide inadequate amounts of Carbohydrate, Fiber and Protein