Comparing Nutrients in 300 calories Pina ColadaVS Baked White Potatoes

Weight per 300 calories

Pina Colada

172g

Baked White Potatoes

326g

Pina Colada has 1.9 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Pina Colada or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Pina Colada

15%

83%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Pina Coladavs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.34%3.24g

Fat

0.5%0.49g

3.24 gvs0.49 g

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

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8.8%2.82g

Saturated Fat

0.41%0.13g

2.82 gvs0.13 g

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

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0.54%0.009g

Omega 3

3.06%0.049g

0.009 gvs0.049 g

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

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0.27%0.047g

Omega 6

0.94%0.16g

0.047 gvs0.16 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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30%39g

Carbohydrate

53%68.7g

39 gvs68.7 g

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

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53%38.5g

Sugars

6.9%5g

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

38.5 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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1.36%0.52g

Fiber

18%6.85g

0.52 gvs6.85 g

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

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1.3%0.72g

Protein

12.2%6.85g

0.72 gvs6.85 g

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

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Vitamins

Pina Coladavs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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4.17%0.05mg

Vitamin B1

13%0.16mg

Thiamine

0.05 mgvs0.16 mg

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

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2.25%0.029mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.029 mgvs0.14 mg

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

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1.27%0.2mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs5 mg

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

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2.1%0.11mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.11 mgvs1.25 mg

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

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5.97%0.078mg

Vitamin B6

53%0.69mg

Pyridoxine

0.078 mgvs0.69 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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5.17%20.7μg

Vitamin B9

31%124μg

Folates and Folic Acid

20.7 μgvs124 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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9.4%8.45mg

Vitamin C

45.7%41mg

Ascorbic acid

8.45 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.23%0.034mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.034 mgvs0.13 mg

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

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0.14%0.17μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0.17 μgvs8.8 μg

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

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Minerals

Pina Coladavs Baked White Potatoes

1.38%13.8mg

Calcium

3.26%32.6mg

13.8 mgvs32.6 mg

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

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15%0.14mg

Copper

46%0.41mg

0.14 mgvs0.41 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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4.53%0.36mg

Iron

26%2.1mg

0.36 mgvs2.1 mg

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

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3.3%13.8mg

Magnesium

21%88mg

13.8 mgvs88 mg

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

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39.6%0.91mg

Manganese

26.8%0.62mg

0.91 mgvs0.62 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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1.72%12mg

Phosphorus

35%245mg

12 mgvs245 mg

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

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3.6%122mg

Potassium

52%1774mg

122 mgvs1774 mg

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

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2.2%1.2μg

Selenium

2.96%1.63μg

1.2 μgvs1.63 μg

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

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0.69%10.3mg

Sodium

1.52%23mg

10.3 mgvs23 mg

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

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2.04%0.22mg

Zinc

10.4%1.14mg

0.22 mgvs1.14 mg

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

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3.03%112g

Water

6.65%246g

112 gvs246 g

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

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Lets compare vitamin content per 300 calories of Pina Colada vs Baked White Potatoes:

Baked Whole White Potatoes contain 3.1 times more Vitamin B1, 4.8 times more Vitamin B2, 24.5 times more Vitamin B3, 11.9 times more Vitamin B5, 8.9 times more Vitamin B6, 6 times more Vitamin B9, 4.9 times more Vitamin C and 51.1 times more Vitamin K than Pina Colada.
Both Pina Colada as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Pina Colada vs Baked White Potatoes:

Pina Colada has 1.5 times more Manganese than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Calcium, 3 times more Copper, 5.8 times more Iron, 6.4 times more Magnesium, 20.3 times more Phosphorus, 14.5 times more Potassium, 5.1 times more Zinc and 2.2 times more Water than Pina Colada.
Both Pina Colada as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pina Colada has 6.6 times more Fat, 21.6 times more Saturated Fat and 7.7 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.7 times more Omega 3, 1.8 times more Carbohydrate, 13.2 times more Fiber and 9.5 times more Protein than Pina Colada.
Both Pina Colada and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Pina Colada as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pina ColadaVS Canned Tequila SunriseBaked White PotatoesVS Canned Tequila SunrisePina ColadaVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Pina ColadaVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Pina Colada or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: