Comparing Nutrients in 100 calories EppawVS Baked Red Potatoes

Weight per 100 calories

Eppaw

66.7g

Baked Red Potatoes

115g

Eppaw has 1.7 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Eppaw

11%

10%

79%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Eppawvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.24%1.2g

Fat

0.18%0.17g

1.2 gvs0.17 g

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

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Saturated Fat

0.14%0.046g

NA gvs0.046 g

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

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Omega 3

1.08%0.017g

NA gvs0.017 g

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

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Omega 6

0.33%0.056g

NA gvs0.056 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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16.2%21g

Carbohydrate

17.3%22.5g

21 gvs22.5 g

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

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Sugars

2.27%1.64g

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

NA gvs1.64 g

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

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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Fiber

5.44%2.07g

NA gvs2.07 g

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

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5.48%3.07g

Protein

4.72%2.64g

3.07 gvs2.64 g

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

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Vitamins

Eppawvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

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

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6.1%0.073mg

Vitamin B1

6.9%0.083mg

Thiamine

0.073 mgvs0.083 mg

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

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6.15%0.08mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.08 mgvs0.057 mg

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

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1.25%0.2mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs1.83 mg

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

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15.6%0.78mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.78 mgvs0.39 mg

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

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9.03%0.12mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.12 mgvs0.24 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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4%16μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

16 μgvs31 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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9.63%8.67mg

Vitamin C

16%14.5mg

Ascorbic acid

8.67 mgvs14.5 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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Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

NA mgvs0.092 mg

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

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Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

NA μgvs3.2 μg

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

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Minerals

Eppawvs Baked Red Potatoes

7.33%73.3mg

Calcium

1.03%10.3mg

73.3 mgvs10.3 mg

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

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17.3%0.16mg

Copper

22.2%0.2mg

0.16 mgvs0.2 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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9.6%0.77mg

Iron

10%0.8mg

0.77 mgvs0.8 mg

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

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5.08%21.3mg

Magnesium

7.66%32mg

21.3 mgvs32 mg

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

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31.7%0.73mg

Manganese

8.65%0.2mg

0.73 mgvs0.2 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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15.7%110mg

Phosphorus

12%82.8mg

110 mgvs82.8 mg

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

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6.67%227mg

Potassium

18.4%626mg

227 mgvs626 mg

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

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1.1%0.6μg

Selenium

0.6 μgvsNA μg

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

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0.53%8mg

Sodium

0.92%13.8mg

8 mgvs13.8 mg

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

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6.97%0.77mg

Zinc

4.18%0.46mg

0.77 mgvs0.46 mg

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

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1.1%40g

Water

2.4%88g

40 gvs88 g

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

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Lets compare vitamin content per 100 calories of Eppaw vs Baked Red Potatoes:

Raw Eppaw has 1.4 times more Vitamin B2 and 2 times more Vitamin B5 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 9.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Eppaw.
Both Raw Eppaw and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Eppaw as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Eppaw vs Baked Red Potatoes:

Raw Eppaw has 7.1 times more Calcium, 3.7 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Copper, 1.5 times more Magnesium, 2.8 times more Potassium and 2.2 times more Water than Raw Eppaw.
Both Raw Eppaw and Baked Whole Red Potatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Eppaw has 7 times more Fat than Baked Whole Red Potatoes.
Both Raw Eppaw and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Eppaw as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

EppawVS Drumstick PodsBaked Red PotatoesVS Drumstick PodsEppawVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories EppawVS Baked Red Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: