Comparing Nutrients in 100 grams Baked Potatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.2% 93kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	1.97% 1.43g	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	0.47% 0.34g	0.61% 0.44g	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	% 0.44g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.45g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.52% 0.38mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16.3% 0.21mg	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	7% 28μg	6.75% 27μg	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	10.7% 9.6mg	14% 12.6mg	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	0.27% 0.04mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	19.3% 0.17mg	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	13.5% 1.08mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	9.52% 0.22mg	7.52% 0.17mg	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	10% 70mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.02% 75g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Potatoes vs Baked Red Potatoes:

• Whole Baked Potatoes have 1.5 times more Vitamin B6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin C and 1.4 times more Vitamin K than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 100 g.
• Both Whole Baked Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Potatoes vs Baked Red Potatoes:

• Whole Baked Potatoes have 1.7 times more Calcium, 1.5 times more Iron and 1.3 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper than Whole Baked Potatoes.
• Both Whole Baked Potatoes and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole Baked Potatoes have 1.2 times more Fiber than Baked Whole Red Potatoes.
• Both Whole Baked Potatoes and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 g.
• Both Whole Baked Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.