Comparing Nutrients in 300 calories Raw Dried FigsVS Baked White Potatoes

Weight per 300 calories

Raw Dried Figs

121g

Baked White Potatoes

326g

Raw Dried Figs have 2.7 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Raw Dried Figs or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Raw Dried Figs

92%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Raw Dried Figsvs 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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1.16%1.12g

Fat

0.5%0.49g

1.12 gvs0.49 g

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

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0.54%0.17g

Saturated Fat

0.41%0.13g

0.17 gvs0.13 g

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

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0%0g

Omega 3

3.06%0.049g

0 gvs0.049 g

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

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2.45%0.42g

Omega 6

0.94%0.16g

0.42 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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59%77g

Carbohydrate

53%68.7g

77 gvs68.7 g

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

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79.6%57.7g

Sugars

6.9%5g

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

57.7 gvs5 g

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

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38%27.6g

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]

27.6 gvs1.17 g

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

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%30g

Glucose

%2.05g

30 gvs2.05 g

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

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%0.084g

Sucrose

%1.3g

0.084 gvs1.3 g

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

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31%12g

Fiber

18%6.85g

12 gvs6.85 g

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

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7.1%3.98g

Protein

12.2%6.85g

3.98 gvs6.85 g

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

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Vitamins

Raw Dried Figsvs 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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8.53%0.1mg

Vitamin B1

13%0.16mg

Thiamine

0.1 mgvs0.16 mg

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

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7.6%0.099mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.099 mgvs0.14 mg

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

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4.66%0.75mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs5 mg

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

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10.5%0.52mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.52 mgvs1.25 mg

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

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9.82%0.13mg

Vitamin B6

53%0.69mg

Pyridoxine

0.13 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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2.7%11μg

Vitamin B9

31%124μg

Folates and Folic Acid

11 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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1.6%1.45mg

Vitamin C

45.7%41mg

Ascorbic acid

1.45 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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2.8%0.42mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.42 mgvs0.13 mg

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

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15.7%18.8μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

18.8 μgvs8.8 μg

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

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Minerals

Raw Dried Figsvs Baked White Potatoes

19.5%195mg

Calcium

3.26%32.6mg

195 mgvs32.6 mg

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

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38.4%0.35mg

Copper

46%0.41mg

0.35 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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30.6%2.45mg

Iron

26%2.1mg

2.45 mgvs2.1 mg

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

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19.5%82mg

Magnesium

21%88mg

82 mgvs88 mg

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

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26.7%0.61mg

Manganese

26.8%0.62mg

0.61 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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11.5%80.7mg

Phosphorus

35%245mg

80.7 mgvs245 mg

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

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24%819mg

Potassium

52%1774mg

819 mgvs1774 mg

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

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1.3%0.72μg

Selenium

2.96%1.63μg

0.72 μgvs1.63 μg

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

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0.8%12mg

Sodium

1.52%23mg

12 mgvs23 mg

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

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6.02%0.66mg

Zinc

10.4%1.14mg

0.66 mgvs1.14 mg

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

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0.98%36.2g

Water

6.65%246g

36.2 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 Raw Dried Figs vs Baked White Potatoes:

Raw Dried Figs have 2.1 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 6.7 times more Vitamin B3, 2.4 times more Vitamin B5, 5.4 times more Vitamin B6, 11.4 times more Vitamin B9 and 28.4 times more Vitamin C than Raw Dried Figs.
Both Raw Dried Figs 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 Raw Dried Figs vs Baked White Potatoes:

Raw Dried Figs have 6 times more Calcium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Zinc and 6.8 times more Water than Raw Dried Figs.
Both Raw Dried Figs and Baked Whole White Potatoes have similar amounts of Copper, Iron, Magnesium and Manganese per 300 kcal.
Both Raw Dried Figs as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Dried Figs have 11.6 times more Sugars, 23.5 times more Fructose and 1.7 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 and 1.7 times more Protein than Raw Dried Figs.
Both Raw Dried Figs and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Dried Figs 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:

Raw Dried FigsVS Stewed Dried FigsBaked White PotatoesVS Stewed Dried FigsRaw Dried FigsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Raw Dried FigsVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Dried Figs or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: