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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Reduced Fat French Salad Dressing	1%	45%	54%

Macro Nutrients

	Baked White Potatoes	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Energy	6.3% 183kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	34.5% 5.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	47.7% 62g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	46% 33.5g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	8.4% 0.11mg	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	0.99% 3.97μg	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	10.6% 9.53mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	29.4% 35.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Reduced Fat French Salad Dressing	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.9% 36μg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	9.5% 0.22mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	111% 1663mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.9% 108g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2 times more Vitamin B1, 3.3 times more Vitamin B3, more Vitamin B5, 3.8 times more Vitamin B6, 19 times more Vitamin B9 and 2.6 times more Vitamin C than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 27 times more Vitamin A, 25 times more Vitamin E and 6.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Reduced Fat French Salad Dressing have similar amounts of Vitamin B2 per 7 oz.
• Both Baked Whole White Potatoes as well as Reduced Fat French Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole White Potatoes have 3.4 times more Magnesium, 1.7 times more Manganese, 4.7 times more Phosphorus, 5.1 times more Potassium, 1.8 times more Zinc and 1.4 times more Water than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 1.3 times more Copper, 3.2 times more Selenium and 119.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Reduced Fat French Salad Dressing have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.4 times more Fiber and 3.6 times more Protein than Reduced Fat French Salad Dressing.
• While Reduced Fat French Salad Dressing contains 2.4 times more Energy, 76.8 times more Fat, 21.1 times more Saturated Fat, 59.7 times more Omega 3, 60.3 times more Omega 6, 1.5 times more Carbohydrate and 11 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Reduced Fat French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.