Comparing Nutrients in 7 ounces Baked Russet Potatoes VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Baked Russet Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	6.5% 189kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	32.7% 42.5g	27.6% 36g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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	0.88% 0.64g	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	% 0.73g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.26g	g per day for Men 19-50 years
Fiber	12% 4.56g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	13% 51.6μg	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	18.3% 16.5mg	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	0.93% 0.14mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	2.24% 89.7μg	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	26.5% 2.12mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	20% 141mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	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	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4% 148g	4.2% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Russet Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Russet 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 Baked Russet Potatoes vs Russet Potatoes:

• 7 ounces of Baked Russet Potatoes have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.5 times more Vitamin C than Russet Potatoes.
• Both Baked Russet Potatoes and Russet Potatoes provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Baked Whole Russet Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Baked Russet Potatoes have 1.2 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.2 times more Zinc than Russet Potatoes.
• Both Baked Russet Potatoes and Russet Potatoes contain similar levels of Copper and Water per seven ounces.
• Both Baked Whole Russet 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 Baked Russet Potatoes have 1.2 times more Energy, 1.8 times more Fiber and 1.2 times more Protein than Russet Potatoes.
• Both Baked Russet Potatoes and Russet Potatoes offer comparable quantities of Carbohydrate per seven ounces.
• Both Baked Whole Russet Potatoes as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.