Comparing Nutrients in 7 ounces White Potatoes VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Potatoes	10%	1%	89%

Macro Nutrients

	White Potatoes	Potatoes	Recommended Dietary Allowance
Energy	4.72% 137kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	2.24% 1.63g	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	0.93% 0.67g	0.71% 0.52g	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	% 1.05g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.34g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	11% 4.17g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	45.5% 0.59mg	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	8.93% 35.7μg	7.44% 29.8μg	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	20% 18mg	43.4% 39mg	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	0.13% 0.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Potatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	24.3% 0.22mg	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	13% 1.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	13.2% 0.3mg	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	17.6% 123mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.38% 162g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of White Potatoes versus 7 oz of Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Raw Whole Potatoes contain 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for White Potatoes vs Potatoes:

• 7 oz of Raw Whole Potatoes contain 1.6 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Raw Whole White Potatoes and Raw Whole Potatoes have similar amounts of macro-nutrients per 7 oz
• Both White Potatoes and Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.