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Compare Nutrients in 100 grams Baked White PotatoesVS Baked Red Potatoes

Macros Ratio

ProteinsFatsCarbs

Baked White Potatoes
9%
1%
90%
Baked Red Potatoes
11%
2%
87%

Vitamins

100gRDA for Men 19-30 years
Baked White PotatoesBaked Red Potatoes
Vitamin A
0.11%
0.11%
1 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4%
6%
0.048 mg0.072 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.3%
3.85%
0.043 mg0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
9.55%
9.97%
1.528 mg1.595 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
16%
16%
0.211 mg0.212 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
14%
14%
12.6 mg12.6 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%
0.53%
0.04 mg0.08 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.25%
2.33%
2.7 μg2.8 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
9.5%
6.75%
38 μg27 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Baked White PotatoesBaked Red Potatoes
Calcium
1%
0.9%
10 mg9 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
14%
19%
0.127 mg0.174 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
8%
8.75%
0.64 mg0.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6.75%
7%
27 mg28 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
8.2%
7.52%
0.189 mg0.173 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
10.7%
10%
75 mg72 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11.6%
11.6%
544 mg545 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
0.91%
NA
0.5 μgNA μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.47%
0.8%
7 mg12 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.2%
3.64%
0.35 mg0.4 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Baked Red Potatoes:
Baked Whole White Potatoes have 1.4 times more Folate than Baked Whole Red Potatoes. While Baked Whole Red Potatoes contain 1.5 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 100g.Both Baked Whole White Potatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in 100g.

Comparing minerals per 100 grams 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 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Baked White PotatoesBaked Red Potatoes
Fat
0.15%
0.15%
0.15 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
3.75%
4.1%
2.1 g2.3 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
16%
15%
21.08 g19.59 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.17%
3%
92 kcal87 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.1%
1.97%
1.53 g1.43 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
5.53%
4.74%
2.1 g1.8 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%
0.13%
0.04 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.94%
0.94%
0.015 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
0.29%
0.049 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.04%
2.07%
75.43 g76.67 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

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