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Compare Nutrients in 100 calories Baked White PotatoesVS Baked Red Potatoes

Weight per 100 calories

Baked White Potatoes
109g
Baked Red Potatoes
115g

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

Which food has more nutrients per 100 calories - Baked White Potatoes or Baked Red Potatoes?

Macros Ratio

ProteinsFatsCarbs

Baked White Potatoes
9%
1%
90%
Baked Red Potatoes
10%
2%
88%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Baked White PotatoesBaked Red Potatoes
Vitamin A
0.12%
0.13%
1.1 μg1.15 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.17%
6.67%
0.05 mg0.08 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.85%
4.6%
0.05 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
10%
11%
1.66 mg1.83 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
17.7%
18%
0.23 mg0.24 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
15%
15.6%
13.7 mg14 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.27%
0.6%
0.04 mg0.09 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.44%
2.67%
2.93 μg3.2 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
10%
7.75%
41 μg31 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Baked White PotatoesBaked Red Potatoes
Calcium
1.1%
1%
11 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
15.6%
22%
0.14 mg0.2 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
8.75%
10%
0.7 mg0.8 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.25%
8%
29 mg32 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
9.13%
8.7%
0.21 mg0.2 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
11.6%
12%
81.5 mg82.8 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
17%
18%
591 mg626 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.98%
NA
0.54 μgNA μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.51%
0.92%
7.6 mg13.8 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.45%
4.2%
0.38 mg0.46 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Baked Red Potatoes:
Baked Whole White Potatoes have 1.3 times more Folate than Baked Whole Red Potatoes. While Baked Whole Red Potatoes contain 1.6 times more Thiamine than Baked Whole White Potatoes. Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per 100 kcal.Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Baked Red Potatoes:
Baked Whole Red Potatoes contain 1.4 times more Copper than Baked Whole White Potatoes. Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 kcal.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Baked White PotatoesBaked Red Potatoes
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.16%
0.18%
0.16 g0.17 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.1%
4.7%
2.3 g2.64 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17.7%
17%
23 g22.5 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
2.3%
2.26%
1.66 g1.64 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.05%
5.45%
2.3 g2.07 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.13%
0.16%
0.04 g0.05 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.25%
1.25%
0.02 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
0.35%
0.05 g0.06 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.2%
2.38%
82 g88 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 calories:
Both Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of macro-nutrients per 100 kcalBoth Baked Whole White Potatoes and Baked Whole Red Potatoes have similar amounts of Energy, Protein, Carbohydrate, Sugars, Fiber, Omega 3 and Water per 100 kcal.Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat and Omega 6 in 100 kcal.