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Comparing Nutrients in 300 calories CornsaladVS Baked Red Potatoes

Weight per 300 calories

Cornsalad
1429g
Baked Red Potatoes
345g

Baked Whole Red Potatoes have 4.1 times more energy per unit of mass than Raw Cornsalad, which is average in comparison to other foods. Cornsalad having very low energy density.

Which food has more nutrients per 300 calories - Cornsalad or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cornsalad
31%
14%
55%
Baked Red Potatoes
10%
2%
88%
300 kcal ▼

Macro Nutrients

Cornsaladvs 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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5.9%5.7g
Fat
0.53%0.52g
5.7 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.43%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.23%0.052g
NA gvs0.052 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.99%0.17g
NA 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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39.6%51.4g
Carbohydrate
52%67.6g
51.4 gvs67.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.8%4.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%1.9g
NA gvs1.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.55g
NA gvs1.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
16.3%6.2g
NA gvs6.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51%28.6g
Protein
14%7.93g
28.6 gvs7.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cornsaladvs Baked Red Potatoes
563%5071μg
Vitamin A
0.38%3.45μg
RAE, retinol activity equivalents
5071 μgvs3.45 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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84.5%1mg
Vitamin B1
20.7%0.25mg
Thiamine
1 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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96%1.24mg
Vitamin B2
13.3%0.17mg
Riboflavin
1.24 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37%5.93mg
Vitamin B3
34.4%5.5mg
Niacin, nicotinic acid, niacinamide
5.93 mgvs5.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.6mg
Vitamin B5
23.5%1.18mg
Pantothenic acid
0.6 mgvs1.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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300%3.9mg
Vitamin B6
56.2%0.73mg
Pyridoxine
3.9 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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50%200μg
Vitamin B9
23.3%93μg
Folates and Folic Acid
200 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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606%546mg
Vitamin C
48.3%43.4mg
Ascorbic acid
546 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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NA
Vitamin E
1.84%0.28mg
Tocopherols and Tocotrienols
NA mgvs0.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
8.05%9.66μg
Phytomenadione or phylloquinone
NA μgvs9.66 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cornsaladvs Baked Red Potatoes
54.3%543mg
Calcium
3.1%31mg
543 mgvs31 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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213%1.9mg
Copper
66.7%0.6mg
1.9 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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389%31mg
Iron
30%2.4mg
31 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44.2%186mg
Magnesium
23%97mg
186 mgvs97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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223%5.13mg
Manganese
26%0.6mg
5.13 mgvs0.6 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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108%757mg
Phosphorus
35.5%248mg
757 mgvs248 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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193%6557mg
Potassium
55.3%1879mg
6557 mgvs1879 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.4%13μg
Selenium
NA
13 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.8%57mg
Sodium
2.76%41.4mg
57 mgvs41.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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76.6%8.43mg
Zinc
12.5%1.38mg
8.43 mgvs1.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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36%1326g
Water
7.15%264g
1326 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 Cornsalad vs Baked Red Potatoes:
Comparing minerals per 300 calories for Cornsalad vs Baked Red 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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