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Comparing Nutrients in 300 calories BananasVS Baked White Potatoes

Weight per 300 calories

Bananas
337g
Baked White Potatoes
326g

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

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

Macros Ratio

Protein Fat Carbs

Bananas
4%
3%
93%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

Bananasvs 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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1.15%1.1g
Fat
0.5%0.49g
1.1 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.18%0.38g
Saturated Fat
0.41%0.13g
0.38 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g
Omega 3
3.06%0.049g
0.091 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.91%0.16g
Omega 6
0.94%0.16g
0.16 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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59.2%77g
Carbohydrate
53%68.7g
77 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
57%41.2g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
41.2 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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22.5%16.3g
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]
16.3 gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%16.8g
Glucose
%2.05g
16.8 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.06g
Sucrose
%1.3g
8.06 gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.76g
Fiber
18%6.85g
8.76 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.56%3.67g
Protein
12.2%6.85g
3.67 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Bananasvs Baked White Potatoes
1.12%10μg
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
10 μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.7%0.1mg
Vitamin B1
13%0.16mg
Thiamine
0.1 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.25 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.24mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
2.24 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.5%1.13mg
Vitamin B5
25%1.25mg
Pantothenic acid
1.13 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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95%1.24mg
Vitamin B6
53%0.69mg
Pyridoxine
1.24 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0%0μg
Vitamin B7
NA
Biotin
0 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%67.4μg
Vitamin B9
31%124μg
Folates and Folic Acid
67.4 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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32.6%29.3mg
Vitamin C
45.7%41mg
Ascorbic acid
29.3 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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2.25%0.34mg
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
0.34 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.4%1.7μg
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
1.7 μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Bananasvs Baked White Potatoes
1.7%17mg
Calcium
3.26%32.6mg
17 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.2%0.26mg
Copper
46%0.41mg
0.26 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.19%7.4μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
7.4 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.88mg
Iron
26%2.1mg
0.88 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.7%91mg
Magnesium
21%88mg
91 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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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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10.6%74mg
Phosphorus
35%245mg
74 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.5%1207mg
Potassium
52%1774mg
1207 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.13%3.37μg
Selenium
2.96%1.63μg
3.37 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.37mg
Sodium
1.52%23mg
3.37 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.6%0.51mg
Zinc
10.4%1.14mg
0.51 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.82%253g
Water
6.65%246g
253 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 Bananas vs Baked White Potatoes:
Comparing minerals per 300 calories for Bananas vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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