Comparing Nutrients in 100 grams White Potatoes VS Russet Potatoes

Macros Ratio

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

Macro Nutrients

	White Potatoes	Russet Potatoes	Recommended Dietary Allowance
Energy	2.38% 69kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	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	12% 15.7g	14% 18g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	0.47% 0.34g	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	% 0.53g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.13g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	3% 1.68g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	White 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	5.9% 0.071mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.62% 0.28mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	4.5% 18μg	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	10% 9.1mg	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	1.33% 1.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Russet Potatoes	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	6.5% 0.52mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	6.3% 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	8.86% 62mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Russet Potatoes per 100 g

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

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

• 100 grams of White Potatoes have 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Russet Potatoes.
• While 100 g of Raw Whole Russet Potatoes contain 1.7 times more Vitamin B6 than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 grams.
• Both Raw Whole White Potatoes as well as Raw 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 White Potatoes vs Russet Potatoes:

• 100 g of Raw Whole Russet Potatoes contain 1.7 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 grams.
• Both Raw Whole White Potatoes as well as Raw Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of White Potatoes have 1.8 times more Fiber than Russet Potatoes.
• While 100 g of Raw Whole Russet Potatoes contain 1.3 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Russet Potatoes offer comparable quantities of Energy and Carbohydrate per 100 grams.
• Both Raw Whole White Potatoes as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.