Comparing Nutrients in 7 ounces Red Potatoes VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.48% 0.081g	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	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	2.96% 2.14g	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	0.88% 0.64g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 0.77g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	54% 0.7mg	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	13% 51.6μg	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	19% 17mg	18.3% 16.5mg	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	0.93% 0.14mg	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	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.24% 89.7μg	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	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	19.7% 0.45mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4% 148g	3700g per day for Men 19-50 years

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

• Raw Whole Red Potatoes have 1.2 times more Vitamin B1 and 1.5 times more Vitamin K than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Vitamin B3 and Vitamin C per 7 oz.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Red Potatoes vs Baked Russet Potatoes:

• Raw Whole Red Potatoes have 1.3 times more Copper and 1.3 times more Sodium than Baked Whole Russet Potatoes.
• While Baked Whole Russet Potatoes contain 1.8 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium and 1.6 times more Manganese than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Russet Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole Russet Potatoes have similar amounts of Sugars per 7 oz.
• Both Raw Whole Red Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.