Comparing Nutrients in 300 calories Bulb FennelVS Baked Red Potatoes

Weight per 300 calories

Bulb Fennel

968g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 2.8 times more energy per unit of mass than Raw Bulb Fennel, which is average in comparison to other foods. Bulb Fennel having low energy density.

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

Macros Ratio

Protein Fat Carbs

Bulb Fennel

14%

81%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Bulb Fennelvs 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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2%1.94g

Fat

0.53%0.52g

1.94 gvs0.52 g

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

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2.72%0.87g

Saturated Fat

0.43%0.14g

0.87 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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9.62%1.64g

Omega 6

0.99%0.17g

1.64 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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54.3%70.6g

Carbohydrate

52%67.6g

70.6 gvs67.6 g

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

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52.5%38g

Sugars

6.8%4.93g

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

38 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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79%30g

Fiber

16.3%6.2g

30 gvs6.2 g

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

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21.4%12g

Protein

14%7.93g

12 gvs7.93 g

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

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Vitamins

Bulb Fennelvs Baked Red Potatoes

51.6%465μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

465 μgvs3.45 μg

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

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8.06%0.097mg

Vitamin B1

20.7%0.25mg

Thiamine

0.097 mgvs0.25 mg

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

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24%0.31mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.31 mgvs0.17 mg

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

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38.7%6.2mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

6.2 mgvs5.5 mg

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

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45%2.25mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

2.25 mgvs1.18 mg

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

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35%0.45mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.45 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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65.3%261μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

261 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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129%116mg

Vitamin C

48.3%43.4mg

Ascorbic acid

116 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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37.4%5.6mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

5.6 mgvs0.28 mg

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

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506%608μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

608 μgvs9.66 μg

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

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Minerals

Bulb Fennelvs Baked Red Potatoes

47.4%474mg

Calcium

3.1%31mg

474 mgvs31 mg

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

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71%0.64mg

Copper

66.7%0.6mg

0.64 mgvs0.6 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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88.3%7.06mg

Iron

30%2.4mg

7.06 mgvs2.4 mg

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

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39%165mg

Magnesium

23%97mg

165 mgvs97 mg

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

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80.4%1.85mg

Manganese

26%0.6mg

1.85 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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69%484mg

Phosphorus

35.5%248mg

484 mgvs248 mg

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

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118%4006mg

Potassium

55.3%1879mg

4006 mgvs1879 mg

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

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12.3%6.77μg

Selenium

6.77 μgvsNA μg

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

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33.5%503mg

Sodium

2.76%41.4mg

503 mgvs41.4 mg

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

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17.6%1.94mg

Zinc

12.5%1.38mg

1.94 mgvs1.38 mg

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

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23.6%873g

Water

7.15%264g

873 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 Bulb Fennel vs Baked Red Potatoes:

Raw Bulb Fennel has 134.7 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 2.8 times more Vitamin B9, 2.7 times more Vitamin C, 20.3 times more Vitamin E and 62.9 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.6 times more Vitamin B1 and 1.6 times more Vitamin B6 than Raw Bulb Fennel.
Both Raw Bulb Fennel and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Bulb Fennel as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bulb Fennel vs Baked Red Potatoes:

Raw Bulb Fennel has 15.3 times more Calcium, 2.9 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium, 12.2 times more Sodium, 1.4 times more Zinc and 3.3 times more Water than Baked Whole Red Potatoes.
Both Raw Bulb Fennel and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Bulb Fennel has 9.7 times more Omega 6, 7.7 times more Sugars, 4.8 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Omega 3 than Raw Bulb Fennel.
Both Raw Bulb Fennel and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Bulb Fennel as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Bulb FennelVS Hamburger Pickle relishBaked Red PotatoesVS Hamburger Pickle relishBulb FennelVS 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 Bulb FennelVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: