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Comparing Nutrients in 100 calories Baked White PotatoesVS Baked Red Potatoes

Weight per 100 calories

Baked White Potatoes
109g
Baked Red Potatoes
115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Baked White Potatoes or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Baked Red Potatoes
10%
2%
88%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.17%0.16g
Fat
0.18%0.17g
0.16 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.14%0.043g
Saturated Fat
0.14%0.046g
0.043 gvs0.046 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g
Omega 3
1.08%0.017g
0.016 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g
Omega 6
0.33%0.056g
0.053 gvs0.056 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.6%23g
Carbohydrate
17.3%22.5g
23 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.3%1.66g
Sugars
2.27%1.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.66 gvs1.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.54%0.39g
Fructose
0.7%0.51g
≤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]
0.39 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.68g
Glucose
%0.63g
0.68 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g
Sucrose
%0.52g
0.43 gvs0.52 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
6%2.3g
Fiber
5.44%2.07g
2.3 gvs2.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.08%2.3g
Protein
4.72%2.64g
2.3 gvs2.64 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.12%1.1μg
Vitamin A
0.13%1.15μg
RAE, retinol activity equivalents
1.1 μgvs1.15 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
4.35%0.052mg
Vitamin B1
6.9%0.083mg
Thiamine
0.052 mgvs0.083 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg
Vitamin B2
4.42%0.057mg
Riboflavin
0.047 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
10.4%1.66mg
Vitamin B3
11.5%1.83mg
Niacin, nicotinic acid, niacinamide
1.66 mgvs1.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.33%0.42mg
Vitamin B5
7.84%0.39mg
Pantothenic acid
0.42 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.6%0.23mg
Vitamin B6
18.7%0.24mg
Pyridoxine
0.23 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.3%41.3μg
Vitamin B9
7.76%31μg
Folates and Folic Acid
41.3 μgvs31 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
15.2%13.7mg
Vitamin C
16%14.5mg
Ascorbic acid
13.7 mgvs14.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.29%0.043mg
Vitamin E
0.61%0.092mg
Tocopherols and Tocotrienols
0.043 mgvs0.092 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.93μg
Vitamin K
2.7%3.2μg
Phytomenadione or phylloquinone
2.93 μgvs3.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.1%11mg
Calcium
1.03%10.3mg
11 mgvs10.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg
Copper
22.2%0.2mg
0.14 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
8.7%0.7mg
Iron
10%0.8mg
0.7 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7%29.3mg
Magnesium
7.66%32mg
29.3 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
8.93%0.21mg
Manganese
8.65%0.2mg
0.21 mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
11.6%81.5mg
Phosphorus
12%82.8mg
81.5 mgvs82.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
17.4%591mg
Potassium
18.4%626mg
591 mgvs626 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.99%0.54μg
Selenium
NA
0.54 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.51%7.6mg
Sodium
0.92%13.8mg
7.6 mgvs13.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
3.46%0.38mg
Zinc
4.18%0.46mg
0.38 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.2%82g
Water
2.4%88g
82 gvs88 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked White Potatoes vs Baked Red Potatoes:
Comparing minerals per 100 calories for Baked White Potatoes vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: