Comparing Nutrients in 7 ounces Baked White Potatoes VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Baked White Potatoes	Cooked Quinoa	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	11.4% 1.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	2.4% 1.73g	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	0.99% 0.71g	NA	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	18.8% 0.24mg	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	19% 75.4μg	21% 83.3μg	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	27.8% 25mg	0% 0mg	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	0.53% 0.079mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Quinoa	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	42.3% 0.38mg	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	16% 1.27mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	54.4% 1.25mg	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	21.3% 149mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.84% 142g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.7 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Cooked Quinoa.
• While Cooked Quinoa contains 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 15.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Quinoa have similar amounts of Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Cooked Quinoa:

• Baked Whole White Potatoes have 3.2 times more Potassium than Cooked Quinoa.
• While Cooked Quinoa contains 1.7 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 5.6 times more Selenium and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Quinoa have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.8 times more Sugars than Cooked Quinoa.
• While Cooked Quinoa contains 1.3 times more Energy, 12.8 times more Fat, 5.7 times more Omega 3, 19.9 times more Omega 6, 1.3 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Quinoa have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.