Comparing Nutrients in 300 calories Chocolate SyrupVS Baked White Potatoes

Weight per 300 calories

Chocolate Syrup

108g

Baked White Potatoes

326g

Chocolate Syrup has 3 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 300 calories - Chocolate Syrup or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Chocolate Syrup

93%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Chocolate Syrupvs 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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1.25%1.2g

Fat

0.5%0.49g

1.2 gvs0.49 g

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

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1.74%0.56g

Saturated Fat

0.41%0.13g

0.56 gvs0.13 g

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

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0.13%0.002g

Omega 3

3.06%0.049g

0.002 gvs0.049 g

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

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0.15%0.026g

Omega 6

0.94%0.16g

0.026 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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54%70g

Carbohydrate

53%68.7g

70 gvs68.7 g

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

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73.6%53.4g

Sugars

6.9%5g

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

53.4 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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7.36%2.8g

Fiber

18%6.85g

2.8 gvs6.85 g

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

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4.03%2.26g

Protein

12.2%6.85g

2.26 gvs6.85 g

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

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Vitamins

Chocolate Syrupvs 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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0.81%0.01mg

Vitamin B1

13%0.16mg

Thiamine

0.01 mgvs0.16 mg

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

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4.14%0.054mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.054 mgvs0.14 mg

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

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2.16%0.35mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.35 mgvs5 mg

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

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0.28%0.014mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.014 mgvs1.25 mg

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

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0.5%0.006mg

Vitamin B6

53%0.69mg

Pyridoxine

0.006 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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0.54%2.15μg

Vitamin B9

31%124μg

Folates and Folic Acid

2.15 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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0.24%0.22mg

Vitamin C

45.7%41mg

Ascorbic acid

0.22 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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0.14%0.022mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.022 mgvs0.13 mg

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

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0.45%0.54μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0.54 μgvs8.8 μg

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

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Minerals

Chocolate Syrupvs Baked White Potatoes

1.5%15mg

Calcium

3.26%32.6mg

15 mgvs32.6 mg

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

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61%0.55mg

Copper

46%0.41mg

0.55 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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28.4%2.27mg

Iron

26%2.1mg

2.27 mgvs2.1 mg

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

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16.6%70mg

Magnesium

21%88mg

70 mgvs88 mg

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

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18%0.41mg

Manganese

26.8%0.62mg

0.41 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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20%139mg

Phosphorus

35%245mg

139 mgvs245 mg

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

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7.1%241mg

Potassium

52%1774mg

241 mgvs1774 mg

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

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2.74%1.5μg

Selenium

2.96%1.63μg

1.5 μgvs1.63 μg

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

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5.16%77.4mg

Sodium

1.52%23mg

77.4 mgvs23 mg

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

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7.14%0.78mg

Zinc

10.4%1.14mg

0.78 mgvs1.14 mg

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

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0.9%33.3g

Water

6.65%246g

33.3 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 Chocolate Syrup vs Baked White Potatoes:

Baked Whole White Potatoes contain 16.2 times more Vitamin B1, 2.6 times more Vitamin B2, 14.4 times more Vitamin B3, 89.3 times more Vitamin B5, 106.6 times more Vitamin B6, 57.6 times more Vitamin B9, 191.1 times more Vitamin C and 16.4 times more Vitamin K than Chocolate Syrup.
Both Chocolate Syrup as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Chocolate Syrup vs Baked White Potatoes:

Chocolate Syrup has 1.3 times more Copper and 3.4 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.2 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 7.4 times more Potassium, 1.5 times more Zinc and 7.4 times more Water than Chocolate Syrup.
Both Chocolate Syrup and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.
Both Chocolate Syrup as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Chocolate Syrup has 10.7 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 22.7 times more Omega 3, 2.4 times more Fiber and 3 times more Protein than Chocolate Syrup.
Both Chocolate Syrup and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Chocolate Syrup as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chocolate SyrupVS Brewed Oolong TeaBaked White PotatoesVS Brewed Oolong Tea Chocolate SyrupVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Chocolate SyrupVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: