Nutrition Comparison Tool
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Baked Russet Potatoes
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Baked Red Potatoes
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 14% DV 284 calories
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 13% DV 260 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 0% DV 0.39g
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 1% DV 0.45g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 23% DV 64.1g
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 21% DV 58.6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 16% DV 7.9g
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 14% DV 6.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 0% DV 0mg
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 0% DV 0.1g
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 1% DV 0.12g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 25% DV 6.9g
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 19% DV 5.4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 6% DV 3.2g
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 9% DV 4.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 18% DV 3.2mg
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 12% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 4% DV 53.8mg
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 2% DV 26.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 35% DV 1644.5mg
  • Baked Red Potatoes 1 potato large (3 inch to 4-1/4 inch dia. (x1) 35% DV 1629.6mg
Comparison Table

Table Legend

  1. Baked Russet Potatoes
  2. Baked Red Potatoes
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 299 299
Calories
(%DV)		 284
(14%)		 260
(13%)
Fat (g)
(%DV)		 0.39
(0%)		 0.45
(1%)
Protein (g)
(%DV)		 7.9
(16%)		 6.9
(14%)
Carbohydrate (g)
(%DV)		 64.1
(23%)		 58.6
(21%)
Sugars (g)
(%DV)		 3.2
(6%)		 4.3
(9%)
Fiber (g)
(%DV)		 6.9
(25%)		 5.4
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(0%)		 0.12
(1%)
Net-Carbs (g) 57.2
53.2
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 299 299
Calcium (mg)
(%DV)		 53.8
(4%)		 26.9
(2%)
Iron, Fe (mg)
(%DV)		 3.2
(18%)		 2.1
(12%)
Potassium, K (mg)
(%DV)		 1644.5
(35%)		 1629.6
(35%)
Magnesium (mg)
(%DV)		 89.7
(21%)		 83.7
(20%)
Phosphorus, P (mg)
(%DV)		 212.3
(17%)		 215.3
(17%)
Sodium (mg)
(%DV)		 41.9
(2%)		 35.9
(1%)
Zinc, Zn (mg)
(%DV)		 1
(10%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.32
(36%)		 0.52
(58%)
Manganese (mg)
(%DV)		 0.68
(30%)		 0.52
(22%)
Selenium, Se (mcg)
(%DV)		 1.5
(3%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 135.1
(3%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 299 299
Vitamin A, RAE (mcg)
(%DV)		 3
(0%)		 3
(0%)
Vitamin C (mg)
(%DV)		 24.8
(28%)		 37.7
(42%)
Thiamin (B1) (mg)
(%DV)		 0.2
(17%)		 0.22
(18%)
Riboflavin (B2) (mg)
(%DV)		 0.14
(11%)		 0.15
(12%)
Niacin (B3) (mg)
(%DV)		 4
(25%)		 4.8
(30%)
Vitamin B5 (PA) (mg)
(%DV)		 1.1
(23%)		 1
(20%)
Vitamin B6 (mg)
(%DV)		 1.1
(62%)		 0.63
(37%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 77.7
(19%)		 80.7
(20%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 77.7
(19%)		 80.7
(20%)
Folate DFE (mcg)
(%)		 77.7
(19%)		 80.7
(20%)
Choline (mg)
(%DV)		 44.9
(8%)		 56.5
(10%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 17.9
(0%)		 17.9
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 29.9 29.9
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 56.8
80.7
Vitamin E (mg)
(%DV)		 0.21
(1%)		 0.24
(2%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 6
(5%)		 8.4
(7%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 299 299
Water (g) 222.6
229.2
Ash (g) 4
4
Alcohol (g) 0
--
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -26.05
-25.6
  Carbohydrates
Food # 1 2
Weight (g) 299 299
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 1.2
1.3
Glucose (Dextrose) (g) 1.1
1.6
Fructose (g) 0.96
1.3
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0
0
Starch (g) 52.2
45.3
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 299 299
Monounsaturated Fats (g) 0.009
0.009
Polyunsaturated Fats (g) 0.161
0.197
Omega 3s (g)
(%AI)		 0.039
(2%)		 0.045
(3%)
Omega 6s (g)
(%AI)		 0.123
(1%)		 0.147
(1%)
Omega 3 to Omega 6 Ratio 0.32
0.31
Omega 6 to Omega 3 Ratio 3.15
3.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0.003
0.006
Lauric Acid (12:0) (g) 0.012
0.015
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.003
0.006
Pentadecanoic Acid (15:0) (g) --
--
Palmitic Acid (16:0) (g) 0.063
0.075
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.015
0.018
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.003
0.006
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.003
0.006
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.123
0.147
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.039
0.045
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 299 299
Essential  
Histidine (mg)
(%RDI)		 132
(19%)		 117
(17%)
Isoleucine (mg)
(%RDI)		 254
(18%)		 221
(16%)
Leucine (mg)
(%RDI)		 374
(14%)		 326
(12%)
Lysine (mg)
(%RDI)		 410
(20%)		 359
(17%)
Methionine (mg)
(%RDI)		 123
(17%)		 105
(14%)
Phenylalanine (mg)
(%RDI)		 311
(36%)		 272
(31%)
Threonine (mg)
(%RDI)		 257
(24%)		 224
(21%)
Tryptophan (mg)
(%RDI)		 81
(29%)		 69
(25%)
Valine (mg)
(%RDI)		 392
(22%)		 344
(19%)
Conditional  
Arginine (mg) 389
338
Cystine (mg)
(%RDI)		 93
(32%)		 81
(28%)
Glycine (mg) 218
191
Proline (mg) 242
209
Tyrosine (mg)
(%RDI)		 185
(21%)		 161
(18%)
Non-Essential  
Alanine (mg) 239
209
Aspartic acid (mg) 1839
1606
Betaine (mg) 0.6
0.6
Glutamic acid (mg) 1346
1175
Hydroxyproline (mg) --
--
Serine (mg) 284
248
Data Source
Baked Russet Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Baked Red Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.