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Comparing Nutrients in 500 calories Russet PotatoesVS White Potatoes

Weight per 500 calories

Russet Potatoes
633g
White Potatoes
725g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Russet Potatoes or White Potatoes?

Macros Ratio

Protein Fat Carbs

Russet Potatoes
10%
1%
89%
White Potatoes
10%
1%
89%
500 kcal ▼

Macro Nutrients

Russet Potatoesvs White Potatoes
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.52%0.51g
Fat
0.75%0.72g
0.51 gvs0.72 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.51%0.16g
Saturated Fat
0.59%0.19g
0.16 gvs0.19 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.96%0.063g
Omega 3
4.53%0.072g
0.063 gvs0.072 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g
Omega 6
1.36%0.23g
0.2 gvs0.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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88%114g
Carbohydrate
87.6%114g
114 gvs114 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
5.4%3.92g
Sugars
11.5%8.33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.92 gvs8.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2%1.46g
Fructose
3.4%2.46g
≤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]
1.46 gvs2.46 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.6g
Glucose
%3.84g
1.6 gvs3.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.82g
Sucrose
%2.03g
0.82 gvs2.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21.7%8.23g
Fiber
45.8%17.4g
8.23 gvs17.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
24%13.5g
Protein
21.7%12g
13.5 gvs12 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Russet Potatoesvs White Potatoes
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43.2%0.52mg
Vitamin B1
43%0.51mg
Thiamine
0.52 mgvs0.51 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
19%0.25mg
Riboflavin
0.21 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41%6.55mg
Vitamin B3
48.3%7.72mg
Niacin, nicotinic acid, niacinamide
6.55 mgvs7.72 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38%1.9mg
Vitamin B5
40.7%2.04mg
Pantothenic acid
1.9 mgvs2.04 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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168%2.2mg
Vitamin B6
113%1.47mg
Pyridoxine
2.2 mgvs1.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%88.6μg
Vitamin B9
32.6%130μg
Folates and Folic Acid
88.6 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40%36mg
Vitamin C
73.3%66mg
Ascorbic acid
36 mgvs66 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.42%0.063mg
Vitamin E
0.48%0.072mg
Tocopherols and Tocotrienols
0.063 mgvs0.072 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.5%11.4μg
Vitamin K
9.66%11.6μg
Phytomenadione or phylloquinone
11.4 μgvs11.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Russet Potatoesvs White Potatoes
8.23%82.3mg
Calcium
6.52%65.2mg
82.3 mgvs65.2 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.4%0.65mg
Copper
93%0.84mg
0.65 mgvs0.84 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
68%5.44mg
Iron
47%3.77mg
5.44 mgvs3.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.7%146mg
Magnesium
36.2%152mg
146 mgvs152 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.2%0.99mg
Manganese
45.7%1.05mg
0.99 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
49.7%348mg
Phosphorus
64%449mg
348 mgvs449 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
77.6%2639mg
Potassium
86.7%2949mg
2639 mgvs2949 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
4.6%2.53μg
Selenium
3.95%2.17μg
2.53 μgvs2.17 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.6mg
Sodium
7.73%116mg
31.6 mgvs116 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
16.7%1.84mg
Zinc
19%2.1mg
1.84 mgvs2.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
13.4%497g
Water
16%591g
497 gvs591 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Russet Potatoes vs White Potatoes:
Comparing minerals per 500 calories for Russet Potatoes vs White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Russet PotatoesVS Red PotatoesWhite PotatoesVS Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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