Comparing Nutrients in 7 ounces Red Potatoes VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Potatoes	10%	1%	89%

Macro Nutrients

	Red Potatoes	Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	24.3% 31.6g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	2.24% 1.63g	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	0.85% 0.62g	0.71% 0.52g	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	% 0.79g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 0.34g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	45.5% 0.59mg	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	8.93% 35.7μg	7.44% 29.8μg	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	19% 17mg	43.4% 39mg	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	4.8% 5.75μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	24.3% 0.22mg	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	18% 1.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	13.2% 0.3mg	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	17.3% 121mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Potatoes per 7 oz

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

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

• 7 ounces of Red Potatoes have 1.5 times more Vitamin K than Potatoes.
• While 7 oz of Raw Whole Potatoes contain 1.8 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Whole Red Potatoes.
• Both Red Potatoes and Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Potatoes have insufficient amounts of Vitamin K
• Both Raw Whole Red Potatoes as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Potatoes vs Potatoes:

• 7 ounces of Red Potatoes have 1.2 times more Copper than Potatoes.
• Both Red Potatoes and Potatoes contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Raw Whole Red Potatoes as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Whole Red Potatoes and Raw Whole Potatoes have similar amounts of macro-nutrients per 7 oz
• Both Red Potatoes and Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Raw Whole Red Potatoes as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.