Comparing Nutrients in 100 calories YokanVS Baked White Potatoes

Weight per 100 calories

Yokan

38.5g

Baked White Potatoes

109g

Yokan has 2.8 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Yokan

95%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Yokanvs Baked White 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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0.048%0.046g

Fat

0.17%0.16g

0.046 gvs0.16 g

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

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0.052%0.017g

Saturated Fat

0.14%0.043g

0.017 gvs0.043 g

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

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Omega 3

1%0.016g

NA gvs0.016 g

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

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0.059%0.01g

Omega 6

0.31%0.053g

0.01 gvs0.053 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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18%23.4g

Carbohydrate

17.6%23g

23.4 gvs23 g

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

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Sugars

2.3%1.66g

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

NA gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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Fiber

6%2.3g

NA gvs2.3 g

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

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2.26%1.27g

Protein

4.08%2.3g

1.27 gvs2.3 g

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

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Vitamins

Yokanvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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0.16%0.002mg

Vitamin B1

4.35%0.052mg

Thiamine

0.002 mgvs0.052 mg

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

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0.12%0.002mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.002 mgvs0.047 mg

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

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0.14%0.022mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.022 mgvs1.66 mg

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

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0.76%0.038mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.038 mgvs0.42 mg

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

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0.24%0.003mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.003 mgvs0.23 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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0.77%3.08μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

3.08 μgvs41.3 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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0%0mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 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

0.29%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

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

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 μg

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

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Minerals

Yokanvs Baked White Potatoes

1.04%10.4mg

Calcium

1.1%11mg

10.4 mgvs11 mg

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

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1.24%0.011mg

Copper

15.3%0.14mg

0.011 mgvs0.14 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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5.58%0.45mg

Iron

8.7%0.7mg

0.45 mgvs0.7 mg

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

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1.65%6.92mg

Magnesium

7%29.3mg

6.92 mgvs29.3 mg

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

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2.34%0.054mg

Manganese

8.93%0.21mg

0.054 mgvs0.21 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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2.2%15.4mg

Phosphorus

11.6%81.5mg

15.4 mgvs81.5 mg

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

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0.51%17.3mg

Potassium

17.4%591mg

17.3 mgvs591 mg

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

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1.6%0.88μg

Selenium

0.99%0.54μg

0.88 μgvs0.54 μg

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

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2.13%32mg

Sodium

0.51%7.6mg

32 mgvs7.6 mg

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

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0.24%0.027mg

Zinc

3.46%0.38mg

0.027 mgvs0.38 mg

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

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0.37%13.6g

Water

2.2%82g

13.6 gvs82 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 Yokan vs Baked White Potatoes:

Baked Whole White Potatoes contain 27.1 times more Vitamin B1, 30.4 times more Vitamin B2, 75.8 times more Vitamin B3, 10.9 times more Vitamin B5, 74.5 times more Vitamin B6, 13.4 times more Vitamin B9 and more Vitamin C than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Yokan vs Baked White Potatoes:

Yokan, prepared from adzuki beans and sugar have 1.6 times more Selenium and 4.2 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 12.4 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 3.8 times more Manganese, 5.3 times more Phosphorus, 34.2 times more Potassium, 14.1 times more Zinc and 6 times more Water than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar and Baked Whole White Potatoes have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole White Potatoes contain 1.8 times more Protein than Yokan, prepared from adzuki beans and sugar.
Both Yokan, prepared from adzuki beans and sugar and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Yokan, prepared from adzuki beans and sugar as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

YokanVS Canned BeansBaked White PotatoesVS Canned BeansYokanVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories YokanVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: