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Comparing Nutrients in 100 calories Baked White PotatoesVS Lotus Seeds

Weight per 100 calories

Baked White Potatoes
109g
Lotus Seeds
112g

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

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Lotus Seeds
18%
5%
77%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.17%0.16g
Fat
0.61%0.6g
0.16 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.043g
Saturated Fat
0.31%0.099g
0.043 gvs0.099 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g
Omega 3
1.9%0.03g
0.016 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g
Omega 6
1.9%0.32g
0.053 gvs0.32 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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17.6%23g
Carbohydrate
15%19.4g
23 gvs19.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.3%1.66g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.66 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.54%0.39g
Fructose
NA
≤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]
0.39 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.68g
Glucose
NA
0.68 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g
Sucrose
NA
0.43 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6%2.3g
Fiber
NA
2.3 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.08%2.3g
Protein
8.3%4.64g
2.3 gvs4.64 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.12%1.1μg
Vitamin A
0.12%1.12μg
RAE, retinol activity equivalents
1.1 μgvs1.12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.35%0.052mg
Vitamin B1
16%0.19mg
Thiamine
0.052 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg
Vitamin B2
3.46%0.045mg
Riboflavin
0.047 mgvs0.045 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.66mg
Vitamin B3
3%0.48mg
Niacin, nicotinic acid, niacinamide
1.66 mgvs0.48 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.33%0.42mg
Vitamin B5
5.12%0.26mg
Pantothenic acid
0.42 mgvs0.26 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.6%0.23mg
Vitamin B6
14.5%0.19mg
Pyridoxine
0.23 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.3%41.3μg
Vitamin B9
7.87%31.5μg
Folates and Folic Acid
41.3 μgvs31.5 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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15.2%13.7mg
Vitamin C
0%0mg
Ascorbic acid
13.7 mgvs0 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.29%0.043mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.043 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.93μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.93 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.1%11mg
Calcium
4.94%49.4mg
11 mgvs49.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg
Copper
11.7%0.11mg
0.14 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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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8.7%0.7mg
Iron
13.3%1.07mg
0.7 mgvs1.07 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7%29.3mg
Magnesium
15%63mg
29.3 mgvs63 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.93%0.21mg
Manganese
30.3%0.7mg
0.21 mgvs0.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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11.6%81.5mg
Phosphorus
27%189mg
81.5 mgvs189 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.4%591mg
Potassium
12%412mg
591 mgvs412 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg
Selenium
NA
0.54 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.51%7.6mg
Sodium
0.075%1.12mg
7.6 mgvs1.12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.46%0.38mg
Zinc
2.86%0.31mg
0.38 mgvs0.31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%82g
Water
2.34%86.5g
82 gvs86.5 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 Baked White Potatoes vs Lotus Seeds:
Comparing minerals per 100 calories for Baked White Potatoes vs Lotus Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: