Nutrition Facts Comparison Tool

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Nutrition Facts Comparison for:

#1 - Potatoes boiled cooked in skin flesh without salt
100 grams (100g)

#2 - Potatoes boiled cooked in skin flesh without salt
1 potato (2-1/2" dia, sphere) (136g)

Food Number#1#2#3
Serving Size (Grams)100g136gg
Macronutrients
Calories87118
Fat (%DV)0.1g
(0%)
0.14g
(0%)
g
(%)
Saturated Fat (%DV)0.026g
(0%)
0.035g
(0%)
g
(%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
mg
(%)
Carbs (%DV)20.1g
(7%)
27.4g
(9%)
g
(%)
Fiber (%DV)1.8g
(7%)
2.4g
(10%)
g
(%)
Net-Carbs18.3g25gg
Sugar0.9g1.2gg
Protein1.9g
(4%)
2.5g
(5%)
g
(%)
Vitamins
Vitamin A (%DV)3IU
(0%)
4.08IU
(0%)
IU
(%)
Retinol Equiv.0μg0μgμg
Retinol0μg0μgμg
Alpha-Carotene0μg0μgμg
Beta-Carotene2μg2.72μgμg
Beta-cryptoxanthin0μg0μgμg
Vitamin B1 (%DV)
Thiamin
0.106mg
(7%)
0.144mg
(10%)
mg
(%)
Vitamin B2 (%DV)
Riboflavin
0.02mg
(1%)
0.027mg
(2%)
mg
(%)
Vitamin B3 (%DV)
Niacin
1.439mg
(7%)
1.957mg
(10%)
mg
(%)
Vitamin B5 (%DV)
Pantothenic Acid
0.52mg
(5%)
0.707mg
(7%)
mg
(%)
Vitamin B6 (%DV)0.299mg
(15%)
0.407mg
(20%)
mg
(%)
Vitamin B9 (%DV)
Folate
10μg
(3%)
13.6μg
(3%)
μg
(%)
Folic Acid0μg0μgμg
Food Folate10μg13.6μgμg
Dietary Folate Equivalents10μg13.6μgμg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
μg
(%)
Vitamin C (%DV)13mg
(22%)
17.68mg
(29%)
mg
(%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
IU
μg
(%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
IU
μg
Vitamin E (%DV)0.01mg
(0%)
0.01mg
(0%)
mg
(%)
Vitamin K (%DV)2.2μg
(3%)
2.99μg
(4%)
μg
(%)
K1 - Dihydrophyllo-quinone~μg~μgμg
K2 - Menaquinone-4~μg~μgμg
Choline
(% Adequate Intake)
13.5mg
(2%)
18.36mg
(3%)
mg
(%)
Lycopene0μg0μgμg
Lutein + Zeaxanthin10μg13.6μgμg
Minerals
Calcium (%DV)5mg
(1%)
6.8mg
(1%)
mg
(%)
Copper (%DV)0.188mg
(9%)
0.256mg
(13%)
mg
(%)
Iron (%DV)0.31mg
(2%)
0.42mg
(2%)
mg
(%)
Potassium (%DV)379mg
(11%)
515.44mg
(15%)
mg
(%)
Phosphorus (%DV)44mg
(4%)
59.84mg
(6%)
mg
(%)
Magnesium (%DV)22mg
(6%)
29.92mg
(7%)
mg
(%)
Manganese (%DV)0.138mg
(7%)
0.188mg
(9%)
mg
(%)
Sodium (%DV)4mg
(0%)
5mg
(0%)
mg
(%)
Selenium (%DV)0.3μg
(0%)
0.41μg
(1%)
μg
(%)
Zinc (%DV)0.3mg
(2%)
0.41mg
(3%)
mg
(%)
Carbs and Sugars
Starch~g~gg
Sucrose0.19g0.26gg
Glucose0.34g0.46gg
Fructose0.29g0.39gg
Lactose0g0gg
Maltose0g0gg
Galactose0g0gg
Fatty Acids
Omega 3 to Omega 6 Ratio0.310.31
Omega 6 to Omega 3 Ratio3.23.2
Total Omega 3s10mg14mgmg
18D3 Linolenic10mg14mgmg
18D3CN3 Alpha Linolenic(ALA)~mg~mgmg
18D4 Stearidonic (SDA)0mg0mgmg
20D3N3 Eicosatrienoic~mg~mgmg
20D5 Eicosapent-aenoic (EPA)0mg0mgmg
22D5 Docosapent-aenoic (DPA)0mg0mgmg
22D6 Docosahex-aenoic (DHA)0mg0mgmg
Total Omega 6s32mg44mgmg
18D232mg44mgmg
18D2CN6 Linoleic (LA)~mg~mgmg
18D2CLA Conjugated Linoleic (CLA)~mg~mgmg
18D3CN6 Gamma-linolenic (GLA)~mg~mgmg
20D2CN6 Eicosadienoic~mg~mgmg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg~mgmg
20D4N6 Arachidonic (AA)~mg~mgmg
22D4 Adrenic (AA)~mg~mgmg
Essential Amino Acids
Histidine
(%RDI)
41mg
(6%)
56mg
(8%)
mg
(%)
Isoleucine
(%RDI)
76mg
(5%)
103mg
(7%)
mg
(%)
Leucine
(%RDI)
112mg
(4%)
152mg
(6%)
mg
(%)
Lysine
(%RDI)
114mg
(5%)
155mg
(7%)
mg
(%)
Methionine
(%RDI)
30mg
(4%)
41mg
(6%)
mg
(%)
Phenylalanine
(%RDI)
83mg
(9%)
113mg
(13%)
mg
(%)
Threonine
(%RDI)
68mg
(6%)
92mg
(9%)
mg
(%)
Tryptophan
(%RDI)
29mg
(10%)
39mg
(14%)
mg
(%)
Valine
(%RDI)
105mg
(6%)
143mg
(8%)
mg
(%)
More Amino Acids
Arginine86mg117mgmg
Alanine57mg78mgmg
Aspartic Acid457mg622mgmg
Cystine
(%RDI)
24mg
(8%)
33mg
(11%)
mg
(%)
Glutamic Acid314mg427mgmg
Glycine56mg76mgmg
Proline67mg91mgmg
Serine81mg110mgmg
Tyrosine
(%RDI)
69mg
(8%)
94mg
(11%)
mg
(%)
Hydroxy-proline~mg~mgmg
Other
Ash0.92g1.25gg
Water76.98g104.69gg
Alcohol0g0gg
Caffeine0mg0mgmg
Theobromine0mg0mgmg
Fluoride49.4μg67.18μgμg
Stats
Percent of
Daily Calorie Target
4.35%5.9%%
Percent Water77%104.7%%
Protein to Carb Ratio (g/g)0.090.09

Source: USDA National Nutrient Database - Release 28.
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Each "~" denotes a missing value.