Comparing Nutrients in 7 ounces Baked White Potatoes VS Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Baked White Potatoes	Agar Seaweed	Recommended Dietary Allowance
Energy	6.3% 183kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	0.77% 0.56g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Agar Seaweed	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	0.68% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	4.9% 0.064mg	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	42% 169μg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Agar Seaweed	Recommended Dietary Allowance
Calcium	2% 20mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	13.5% 0.12mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	32% 0.74mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.9% 181g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 9.6 times more Vitamin B1, 2 times more Vitamin B2, 27.8 times more Vitamin B3, 1.3 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin C than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 2.2 times more Vitamin B9 and 21.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Agar Seaweed have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Agar Seaweed:

• Baked Whole White Potatoes have 2.1 times more Copper, 15 times more Phosphorus and 2.4 times more Potassium than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 5.4 times more Calcium, 2.9 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 1.4 times more Selenium and 1.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Agar Seaweed have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 3.5 times more Energy, 3.1 times more Carbohydrate, 5.5 times more Sugars, 4.2 times more Fiber and 3.9 times more Protein than Raw Agar Seaweed.
• Both Baked Whole White Potatoes as well as Raw Agar Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.