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

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

• Baked Whole 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 Salad or Cooking Olive Oil.
• While Salad or Cooking Olive Oil contains 179.4 times more Vitamin E and 21.5 times more Vitamin K than Baked Whole Red Potatoes.
• 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 7 oz.

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

• Baked Whole 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 Salad or Cooking Olive Oil.
• Both Baked Whole Red Potatoes as well as Salad or Cooking Olive Oil have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have more Carbohydrate, more Sugars, more Fiber and more Protein than Salad or Cooking Olive Oil.
• While Salad or Cooking Olive Oil contains 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.
• Both Baked Whole Red Potatoes as well as Salad or Cooking Olive Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.