Comparing Nutrients in 7 ounces Baked White Potatoes VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Baked White Potatoes	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	6.3% 183kcal	28.7% 831kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	80% 77.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	37.8% 12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	357% 5.7g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	234% 39.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	47.7% 34.6g	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	17% 12.2g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 7.94g	g per day for Men 19-50 years
Fiber	11% 4.17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	2.9% 0.46mg	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	6.56% 0.085mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	201% 241μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	2% 20mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	4.4% 0.04mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	3.28% 0.075mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	87.4% 1312mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Commercial French Salad Dressing:

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 6.5 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 23 times more Vitamin A, 1.5 times more Vitamin B2, more Vitamin B12, 125 times more Vitamin E and 45 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Commercial French Salad Dressing:

• Baked Whole White Potatoes have 6.4 times more Copper, 2 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 3 times more Phosphorus, 5 times more Potassium, 2.9 times more Zinc and 1.9 times more Water than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 2.7 times more Calcium and 94.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Commercial French Salad Dressing have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.4 times more Protein than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 4.6 times more Energy, 260.5 times more Fat, 152.3 times more Saturated Fat, 192 times more Omega 3, 409 times more Omega 6, 11.4 times more Sugars and 17.1 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Commercial French Salad Dressing have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.