Comparing Nutrients in 7 ounces Red Potatoes VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Red Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.16% 0.052g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	1.7% 1.23g	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	0.63% 0.46g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 0.26g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Russet 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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	52.7% 0.68mg	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	6.95% 27.8μg	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	12.6% 11.3mg	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	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	22.7% 0.2mg	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	21.3% 1.7mg	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	13.5% 0.31mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	24.3% 828mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Potatoes VS Russet Potatoes per 7 oz

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

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

• 7 ounces of Red Potatoes have 1.3 times more Vitamin B9, 1.5 times more Vitamin C and 1.6 times more Vitamin K than Russet Potatoes.
• While 7 oz of Raw Whole Russet Potatoes contain 2 times more Vitamin B6 than Raw Whole Red Potatoes.
• Both Red Potatoes and Russet Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Russet Potatoes have insufficient amounts of Vitamin K
• Both Raw Whole Red Potatoes as well as Raw Whole Russet 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 Russet Potatoes:

• 7 ounces of Red Potatoes have 1.3 times more Copper than Russet Potatoes.
• Both Red Potatoes and Russet 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 Russet Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Potatoes have 1.3 times more Fiber than Russet Potatoes.
• Both Red Potatoes and Russet Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Raw Whole Red Potatoes as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.