Comparing Nutrients in 300 calories Candies, TamarindVS Baked Red Potatoes

Weight per 300 calories

Candies, Tamarind

91g

Baked Red Potatoes

345g

Candies, Tamarind have 3.8 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Candies, Tamarind or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Candies, Tamarind

100%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Candies, Tamarindvs Baked Red 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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0%0g

Fat

0.53%0.52g

0 gvs0.52 g

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

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0%0g

Saturated Fat

0.43%0.14g

0 gvs0.14 g

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

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0%0g

Omega 3

3.23%0.052g

0 gvs0.052 g

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

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0%0g

Omega 6

0.99%0.17g

0 gvs0.17 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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64%83.3g

Carbohydrate

52%67.6g

83.3 gvs67.6 g

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

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98%71.2g

Sugars

6.8%4.93g

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

71.2 gvs4.93 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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5.96%2.27g

Fiber

16.3%6.2g

2.27 gvs6.2 g

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

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0%0g

Protein

14%7.93g

0 gvs7.93 g

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

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Vitamins

Candies, Tamarindvs Baked Red Potatoes

0.1%0.91μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0.91 μgvs3.45 μg

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

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16%0.19mg

Vitamin B1

20.7%0.25mg

Thiamine

0.19 mgvs0.25 mg

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

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5.93%0.077mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.077 mgvs0.17 mg

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

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5.4%0.86mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.86 mgvs5.5 mg

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

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1.27%0.063mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.063 mgvs1.18 mg

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

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2.23%0.029mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.029 mgvs0.73 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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1.6%6.34μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

6.34 μgvs93 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

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 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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0.3%0.045mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.045 mgvs0.28 mg

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

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1.06%1.27μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

1.27 μgvs9.66 μg

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

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Minerals

Candies, Tamarindvs Baked Red Potatoes

0%0mg

Calcium

3.1%31mg

0 mgvs31 mg

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

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4.83%0.044mg

Copper

66.7%0.6mg

0.044 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.002%0.091μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0.091 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0%0mg

Iron

30%2.4mg

0 mgvs2.4 mg

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

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9.7%40.8mg

Magnesium

23%97mg

40.8 mgvs97 mg

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

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0.28%0.006mg

Manganese

26%0.6mg

0.006 mgvs0.6 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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7.25%50.8mg

Phosphorus

35.5%248mg

50.8 mgvs248 mg

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

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8.24%280mg

Potassium

55.3%1879mg

280 mgvs1879 mg

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

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1.65%0.91μg

Selenium

0.91 μgvsNA μg

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

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99%1489mg

Sodium

2.76%41.4mg

1489 mgvs41.4 mg

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

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0.66%0.073mg

Zinc

12.5%1.38mg

0.073 mgvs1.38 mg

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

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0.062%2.3g

Water

7.15%264g

2.3 gvs264 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 Candies, Tamarind vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 6.4 times more Vitamin B3, 18.5 times more Vitamin B5, 25.2 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin C and 7.6 times more Vitamin K than Candies, Tamarind.
Both Candies, Tamarind as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Candies, Tamarind vs Baked Red Potatoes:

Candies, Tamarind have 36 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Calcium, 13.8 times more Copper, more Iron, 2.4 times more Magnesium, 94 times more Manganese, 4.9 times more Phosphorus, 6.7 times more Potassium, 19 times more Zinc and 115.8 times more Water than Candies, Tamarind.

Comparison of macro-nutrients per 300 calories:

Candies, Tamarind have 1.2 times more Carbohydrate and 14.4 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Omega 3, 2.7 times more Fiber and more Protein than Candies, Tamarind.
Both Candies, Tamarind and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both Candies, Tamarind as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Candies, TamarindVS Candies, coconut bar, not chocolate coveredBaked Red PotatoesVS Candies, coconut bar, not chocolate coveredCandies, TamarindVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Candies, TamarindVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Candies, Tamarind or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: