Comparing Nutrients in 7 ounces Light Mayonnaise-type Salad Dressing VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Light Mayonnaise-type Salad Dressing	2%	57%	41%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Light Mayonnaise-type Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Energy	11% 314kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	81.7% 1.3g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	58% 9.87g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.5g	32% 42g	130g per day for Men 19-50 years
Sugars	18.3% 13.2g	4.2% 3.04g	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	NA	0.99% 0.71g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	0% 0g	11% 4.17g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Light Mayonnaise-type Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	32.2% 0.42mg	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	2.98% 12μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	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	9.53% 1.43mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.2% 38.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Mayonnaise-type Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	28% 0.25mg	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	2.98% 0.24mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	3.7% 25.8mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.4mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	110% 1653mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.8% 141g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Light Mayonnaise-type Salad Dressing vs Baked White Potatoes:

• Light Mayonnaise-type Salad Dressing has more Vitamin B12, 18 times more Vitamin E and 7.2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 382 times more Vitamin B3, 23.4 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Light Mayonnaise-type Salad Dressing vs Baked White Potatoes:

• Light Mayonnaise-type Salad Dressing has 119 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Calcium, 8.5 times more Copper, 5.3 times more Iron, 13.5 times more Magnesium, 5.8 times more Phosphorus, 15.1 times more Potassium and 5 times more Zinc than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing and Baked Whole White Potatoes have similar amounts of Water per 7 oz.
• Both Light Mayonnaise-type Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Light Mayonnaise-type Salad Dressing has 1.7 times more Energy, 66.7 times more Fat, 37.1 times more Saturated Fat, 43.9 times more Omega 3, 101.5 times more Omega 6 and 4.4 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate, more Fiber and 3.2 times more Protein than Light Mayonnaise-type Salad Dressing.
• Both Light Mayonnaise-type Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.