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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	Baked White Potatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.17% 1.65g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	15.2% 20g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	25% 18g	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	14% 10g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 1.13g	g per day for Men 19-50 years
Fiber	11% 4.17g	0% 0g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	1.17% 0.19mg	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	1.5% 5.95μg	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	56.6% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	4.2% 0.038mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	2.5% 0.058mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	5.25% 179mg	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	118% 1768mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.3% 159g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 4 times more Vitamin B1, 5.4 times more Vitamin B2, 16.3 times more Vitamin B3, more Vitamin B5, 3.8 times more Vitamin B6, 12.7 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 107 times more Vitamin E and 4.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole White Potatoes have 6.7 times more Copper, 2.6 times more Iron, 6.8 times more Magnesium, 6.5 times more Manganese, 6.3 times more Phosphorus, 6 times more Potassium and 5.8 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 1.5 times more Calcium, 3.2 times more Selenium and 127.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.1 times more Carbohydrate, more Fiber and 5.4 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 44.5 times more Fat, 20.8 times more Saturated Fat, 30.5 times more Omega 3, 56.6 times more Omega 6, 6 times more Sugars and 14 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Reduced Fat Commercial Italian Salad Dressing have similar amounts of Energy per 7 oz.
• Both Baked Whole White Potatoes as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.