Comparing Nutrients in 7 ounces Baked Russet Potatoes VS White Potatoes

Macros Ratio

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

Macro Nutrients

	Baked Russet Potatoes	White Potatoes	Recommended Dietary Allowance
Energy	6.5% 189kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.2% 0.2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	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	0.88% 0.64g	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	% 0.73g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.56g	g per day for Men 19-50 years
Fiber	12% 4.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	White 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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	13% 51.6μg	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	18.3% 16.5mg	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	0.93% 0.14mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	White Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	25.6% 0.23mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	20% 141mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	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	1.85% 27.8mg	2.1% 31.8mg	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	4.38% 162g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Russet Potatoes have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than White Potatoes.
• Both Baked Russet Potatoes and White Potatoes provide similar amounts of Vitamin B1 and Vitamin C per seven ounces.
• Both Baked Whole Russet Potatoes as well as Raw Whole White 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 White Potatoes:

• 7 ounces of Baked Russet Potatoes have 2.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.4 times more Potassium and 1.2 times more Zinc than White Potatoes.
• Both Baked Russet Potatoes and White Potatoes contain similar levels of Copper, Phosphorus and Water per seven ounces.
• Both Baked Whole Russet Potatoes as well as Raw Whole White 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 1.4 times more Energy, 1.4 times more Carbohydrate and 1.6 times more Protein than White Potatoes.
• Both Baked Russet Potatoes and White Potatoes offer comparable quantities of Fiber per seven ounces.
• Both Baked Whole Russet Potatoes as well as Raw Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.