Comparing Nutrients in 7 ounces Red Potatoes VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Red Potatoes	White Potatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	3.15% 2.3g	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	0.93% 0.67g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 0.56g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	White 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	31% 0.4mg	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	8.93% 35.7μg	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	20% 18mg	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	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	White Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	25.6% 0.23mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	12.5% 0.29mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.1% 31.8mg	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	4.38% 162g	3700g per day for Men 19-50 years

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

• Raw Whole Red Potatoes have 1.8 times more Vitamin K than Raw Whole White Potatoes.
• Both Raw Whole Red Potatoes and Raw Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Raw Whole Red Potatoes as well as Raw Whole White 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 White Potatoes:

• Raw Whole Red Potatoes have 1.4 times more Iron than Raw Whole White Potatoes.
• Both Raw Whole Red Potatoes and Raw Whole White Potatoes have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 7 oz.
• Both Raw Whole Red Potatoes as well as Raw Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

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