Comparing Nutrients in 100 grams Potatoes VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	2.66% 77kcal	3.28% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	1.5% 1.08g	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	0.36% 0.26g	0.44% 0.32g	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	% 0.31g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.39g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	3.66% 2.05g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	27.2% 0.35mg	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	3.75% 15μg	6.5% 26μg	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	22% 19.7mg	9.22% 8.3mg	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	0.067% 0.01mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.2μg	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	10% 0.81mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	9.9% 0.23mg	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	8.14% 57mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.14% 79.3g	2% 74.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Baked Russet Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Potatoes versus 100 g of Baked Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Potatoes have 1.2 times more Vitamin B1 and 2.4 times more Vitamin C than Baked Russet Potatoes.
• While 100 g of Baked Whole Russet Potatoes contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Whole Potatoes.
• Both Potatoes and Baked Russet Potatoes provide similar amounts of Vitamin B6 per 100 grams.
• Both Raw Whole Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 g of Baked Whole Russet Potatoes contain 1.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese and 1.3 times more Potassium than Raw Whole Potatoes.
• Both Potatoes and Baked Russet Potatoes contain similar levels of Copper, Phosphorus, Zinc and Water per 100 grams.
• Both Raw Whole Potatoes as well as Baked Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Baked Whole Russet Potatoes contain 1.3 times more Protein than Raw Whole Potatoes.
• Both Potatoes and Baked Russet Potatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.
• Both Raw Whole Potatoes as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.