Comparing Nutrients in 100 grams Baked Red Potatoes VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Baked Red Potatoes	Raw Pearled Barley	Recommended Dietary Allowance
Energy	3% 87kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.97% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	1.1% 0.8g	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	0.61% 0.44g	NA	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	41% 15.6g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raw Pearled Barley	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	6% 0.072mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	20% 0.26mg	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	6.75% 27μg	5.75% 23μg	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	14% 12.6mg	0% 0mg	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	0.53% 0.08mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	0.9% 9mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	46.7% 0.42mg	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	8.75% 0.7mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	57.5% 1.32mg	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	10.3% 72mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	NA	68.5% 37.7μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.27% 10g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.2 times more Vitamin B5, more Vitamin C and 1.3 times more Vitamin K than Raw Pearled Barley.
• While Raw Pearled Barley contains 2.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Pearled Barley have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Baked Whole Red Potatoes as well as Raw Pearled Barley have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Raw Pearled Barley:

• Baked Whole Red Potatoes have 1.9 times more Potassium and 7.6 times more Water than Raw Pearled Barley.
• While Raw Pearled Barley contains 3.2 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 7.6 times more Manganese, 3.1 times more Phosphorus and 5.3 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Baked Whole Red Potatoes have 1.8 times more Sugars than Raw Pearled Barley.
• While Raw Pearled Barley contains 4 times more Energy, 7.7 times more Fat, 3.7 times more Omega 3, 10.3 times more Omega 6, 4 times more Carbohydrate, 8.7 times more Fiber and 4.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.