Comparing Nutrients in 5 ounces Baked White PotatoesVS Root Wasabi

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Root Wasabi

16%

79%

5 oz ▼

Macro Nutrients

Baked White Potatoesvs Root Wasabi

4.5%130kcal

Energy

5.33%155kcal

130 kcalvs155 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.22%0.21g

Fat

0.92%0.89g

0.21 gvs0.89 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g

Saturated Fat

0.057 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.33%0.021g

Omega 3

0.021 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.41%0.069g

Omega 6

0.069 gvsNA 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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23%30g

Carbohydrate

25.7%33.4g

30 gvs33.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3%2.17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.7%0.51g

Fructose

≤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]

0.51 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.89g

Glucose

0.89 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.57g

Sucrose

0.57 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.83%2.98g

Fiber

29%11g

2.98 gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.3%2.98g

Protein

12%6.8g

2.98 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Root Wasabi

0.16%1.4μg

Vitamin A

0.31%2.83μg

RAE, retinol activity equivalents

1.4 μgvs2.83 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.67%0.068mg

Vitamin B1

15.5%0.19mg

Thiamine

0.068 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.7%0.061mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.061 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.5%2.17mg

Vitamin B3

6.6%1.05mg

Niacin, nicotinic acid, niacinamide

2.17 mgvs1.05 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.54mg

Vitamin B5

5.75%0.29mg

Pantothenic acid

0.54 mgvs0.29 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B6

30%0.39mg

Pyridoxine

0.3 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.5%54μg

Vitamin B9

6.38%25.5μg

Folates and Folic Acid

54 μgvs25.5 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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20%18mg

Vitamin C

66%59.4mg

Ascorbic acid

18 mgvs59.4 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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0.38%0.057mg

Vitamin E

Tocopherols and Tocotrienols

0.057 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.2%3.83μg

Vitamin K

Phytomenadione or phylloquinone

3.83 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Root Wasabi

1.4%14mg

Calcium

18%181mg

14 mgvs181 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg

Copper

24.4%0.22mg

0.18 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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11.3%0.91mg

Iron

18.2%1.46mg

0.91 mgvs1.46 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.1%38.3mg

Magnesium

23.3%98mg

38.3 mgvs98 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg

Manganese

24%0.55mg

0.27 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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15%106mg

Phosphorus

16%113mg

106 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.7%771mg

Potassium

23.7%805mg

771 mgvs805 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.71μg

Selenium

0.71 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg

Sodium

1.6%24mg

9.92 mgvs24 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.5%0.5mg

Zinc

21%2.3mg

0.5 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.9%107g

Water

2.65%98g

107 gvs98 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Root Wasabi:

Baked Whole White Potatoes have 2.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Root Wasabi.
While Raw Root Wasabi contains 2.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.3 times more Vitamin C than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Root Wasabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Root Wasabi:

Raw Root Wasabi contains 12.8 times more Calcium, 1.6 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2.4 times more Sodium and 4.6 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Root Wasabi have similar amounts of Copper, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Root Wasabi contains 3.7 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Root Wasabi have similar amounts of Energy and Carbohydrate per 5 oz.
Both Baked Whole White Potatoes as well as Raw Root Wasabi have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Baked White PotatoesVS Baked Red PotatoesRoot WasabiVS Baked Red PotatoesBaked White PotatoesVS Yautia Root WasabiVS Yautia

Compare Foods

Comparing Nutrients in 5 ounces Baked White PotatoesVS Root Wasabi

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: