Comparing Nutrients in 100 grams Baked Red Potatoes VS Endive

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Endive	25%	9%	66%

Macro Nutrients

	Baked Red Potatoes	Endive	Recommended Dietary Allowance
Energy	3% 87kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.44% 0.075g	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	2.58% 3.35g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	0.34% 0.25g	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	8.16% 3.1g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Endive	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	1.54% 0.02mg	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	35.5% 142μg	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	7.22% 6.5mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Endive	Recommended Dietary Allowance
Calcium	0.9% 9mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	11% 0.099mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	18.3% 0.42mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Endive per 100 g

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

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

• 100 grams of Baked Red Potatoes have 4 times more Vitamin B3, 10.6 times more Vitamin B6 and 1.9 times more Vitamin C than Endive.
• While 100 g of Raw Endive contain 108 times more Vitamin A, 1.5 times more Vitamin B2, 2.6 times more Vitamin B5, 5.3 times more Vitamin B9, 5.5 times more Vitamin E and 82.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Endive provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 100 grams of Endive have insufficient amounts of Vitamin B6
• Both Baked Whole Red Potatoes as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Baked Red Potatoes have 1.8 times more Copper, 1.9 times more Magnesium, 2.6 times more Phosphorus and 1.7 times more Potassium than Endive.
• While 100 g of Raw Endive contain 5.8 times more Calcium, 2.4 times more Manganese and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Endive contain similar levels of Iron and Water per 100 grams.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Red Potatoes have 5.1 times more Energy, 5.8 times more Carbohydrate and 1.8 times more Protein than Endive.
• While 100 g of Raw Endive contain 1.7 times more Fiber than Baked Whole Red Potatoes.
• 100 grams of Endive provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Endive provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.