Comparing Nutrients in 300 calories Florida AvocadosVS Baked White Potatoes

Weight per 300 calories

Florida Avocados

250g

Baked White Potatoes

326g

Florida Avocados have 1.3 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Florida Avocados or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Florida Avocados

69%

24%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Florida Avocadosvs 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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26%25g

Fat

0.5%0.49g

25 gvs0.49 g

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

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15.3%4.9g

Saturated Fat

0.41%0.13g

4.9 gvs0.13 g

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

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15%0.24g

Omega 3

3.06%0.049g

0.24 gvs0.049 g

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

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23.2%3.95g

Omega 6

0.94%0.16g

3.95 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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15%19.6g

Carbohydrate

53%68.7g

19.6 gvs68.7 g

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

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8.34%6.05g

Sugars

6.9%5g

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

6.05 gvs5 g

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

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0.86%0.63g

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]

0.63 gvs1.17 g

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

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%5.43g

Glucose

%2.05g

5.43 gvs2.05 g

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

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%0g

Sucrose

%1.3g

0 gvs1.3 g

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

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37%14g

Fiber

18%6.85g

14 gvs6.85 g

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

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9.96%5.58g

Protein

12.2%6.85g

5.58 gvs6.85 g

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

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Vitamins

Florida Avocadosvs Baked White Potatoes

1.94%17.5μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

17.5 μgvs3.26 μg

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

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4.38%0.053mg

Vitamin B1

13%0.16mg

Thiamine

0.053 mgvs0.16 mg

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

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10%0.13mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.13 mgvs0.14 mg

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

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10.5%1.7mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs5 mg

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

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46.6%2.33mg

Vitamin B5

25%1.25mg

Pantothenic acid

2.33 mgvs1.25 mg

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

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15%0.2mg

Vitamin B6

53%0.69mg

Pyridoxine

0.2 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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22%87.5μg

Vitamin B9

31%124μg

Folates and Folic Acid

87.5 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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48.3%43.5mg

Vitamin C

45.7%41mg

Ascorbic acid

43.5 mgvs41 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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44.3%6.65mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

6.65 mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Florida Avocadosvs Baked White Potatoes

2.5%25mg

Calcium

3.26%32.6mg

25 mgvs32.6 mg

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

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86.4%0.78mg

Copper

46%0.41mg

0.78 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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5.3%0.43mg

Iron

26%2.1mg

0.43 mgvs2.1 mg

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

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14.3%60mg

Magnesium

21%88mg

60 mgvs88 mg

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

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10.3%0.24mg

Manganese

26.8%0.62mg

0.24 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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14.3%100mg

Phosphorus

35%245mg

100 mgvs245 mg

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

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26%878mg

Potassium

52%1774mg

878 mgvs1774 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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0.33%5mg

Sodium

1.52%23mg

5 mgvs23 mg

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

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9.1%1mg

Zinc

10.4%1.14mg

1 mgvs1.14 mg

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

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5.33%197g

Water

6.65%246g

197 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 Florida Avocados vs Baked White Potatoes:

Raw Florida Avocados have 1.9 times more Vitamin B5 and 51 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Vitamin B1, 3 times more Vitamin B3, 3.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Florida Avocados.
Both Raw Florida Avocados and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin C per 300 kcal.
Both Raw Florida Avocados as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Florida Avocados vs Baked White Potatoes:

Raw Florida Avocados have 1.9 times more Copper than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Calcium, 4.9 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus and 2 times more Potassium than Raw Florida Avocados.
Both Raw Florida Avocados and Baked Whole White Potatoes have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Florida Avocados have 51.4 times more Fat, 37.6 times more Saturated Fat, 4.9 times more Omega 3, 24.7 times more Omega 6, 1.2 times more Sugars and 2 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Carbohydrate than Raw Florida Avocados.
Both Raw Florida Avocados and Baked Whole White Potatoes have similar amounts of Energy and Protein per 300 kcal.
Both Raw Florida Avocados as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Florida AvocadosVS BananasBaked White PotatoesVS BananasFlorida AvocadosVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Florida AvocadosVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Florida Avocados or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: