Comparing Nutrients in 100 grams Potatoes VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	2.66% 77kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.19% 0.032g	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	14% 18g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	0.86% 0.62g	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	0.32% 0.23g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.13g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	3.66% 2.05g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.63% 1.06mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	26.5% 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	3.5% 14μg	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	6.33% 5.7mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	11.4% 0.1mg	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	10% 0.81mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	6.83% 0.16mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.14% 79.3g	2.12% 78.6g	3700g per day for Men 19-50 years

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

• Raw Whole Potatoes have 3.5 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 100 g.
• Both Raw Whole Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Potatoes vs Russet Potatoes:

Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of minerals per 100 g
• Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.
• Both Raw Whole Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Whole Potatoes have 1.3 times more Sugars and 1.6 times more Fiber than Raw Whole Russet Potatoes.
• Both Raw Whole Potatoes and Raw Whole Russet Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Whole Potatoes as well as Raw Whole Russet Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.