Comparing Nutrients in 300 calories ElderberriesVS Baked White Potatoes

Weight per 300 calories

Elderberries

411g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.3 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

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

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Elderberriesvs 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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2.1%2.05g

Fat

0.5%0.49g

2.05 gvs0.49 g

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

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0.3%0.095g

Saturated Fat

0.41%0.13g

0.095 gvs0.13 g

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

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22%0.35g

Omega 3

3.06%0.049g

0.35 gvs0.049 g

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

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3.9%0.67g

Omega 6

0.94%0.16g

0.67 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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58%75.6g

Carbohydrate

53%68.7g

75.6 gvs68.7 g

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

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Sugars

6.9%5g

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

NA 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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75.7%28.8g

Fiber

18%6.85g

28.8 gvs6.85 g

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

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4.84%2.7g

Protein

12.2%6.85g

2.7 gvs6.85 g

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

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Vitamins

Elderberriesvs Baked White Potatoes

13.7%123μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

123 μgvs3.26 μg

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

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24%0.29mg

Vitamin B1

13%0.16mg

Thiamine

0.29 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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13%2.05mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.05 mgvs5 mg

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

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11.5%0.58mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.58 mgvs1.25 mg

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

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72.7%0.95mg

Vitamin B6

53%0.69mg

Pyridoxine

0.95 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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6.16%24.7μg

Vitamin B9

31%124μg

Folates and Folic Acid

24.7 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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164%148mg

Vitamin C

45.7%41mg

Ascorbic acid

148 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA 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

Elderberriesvs Baked White Potatoes

15.6%156mg

Calcium

3.26%32.6mg

156 mgvs32.6 mg

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

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28%0.25mg

Copper

46%0.41mg

0.25 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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82%6.58mg

Iron

26%2.1mg

6.58 mgvs2.1 mg

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

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4.9%20.5mg

Magnesium

21%88mg

20.5 mgvs88 mg

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

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Manganese

26.8%0.62mg

NA 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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23%160mg

Phosphorus

35%245mg

160 mgvs245 mg

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

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34%1151mg

Potassium

52%1774mg

1151 mgvs1774 mg

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

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4.5%2.47μg

Selenium

2.96%1.63μg

2.47 μgvs1.63 μg

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

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1.64%24.7mg

Sodium

1.52%23mg

24.7 mgvs23 mg

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

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4.1%0.45mg

Zinc

10.4%1.14mg

0.45 mgvs1.14 mg

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

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8.86%328g

Water

6.65%246g

328 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 Elderberries vs Baked White Potatoes:

Raw Elderberries have 37.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 3.6 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 5 times more Vitamin B9 than Raw Elderberries.
Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Elderberries vs Baked White Potatoes:

Raw Elderberries have 4.8 times more Calcium, 3.2 times more Iron, 1.5 times more Selenium and 1.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Copper, 4.3 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Raw Elderberries.

Comparison of macro-nutrients per 300 calories:

Raw Elderberries have 7.1 times more Omega 3, 4.2 times more Omega 6 and 4.2 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Protein than Raw Elderberries.
Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

ElderberriesVS FigsBaked White PotatoesVS FigsElderberriesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories ElderberriesVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: