Comparing Nutrients in 300 calories Jams, preserves, marmalades, sweetened with fruit juiceVS Baked White Potatoes

Weight per 300 calories

Jams, preserves, marmalades, sweetened with fruit juice

142g

Baked White Potatoes

326g

Jams, preserves, marmalades, sweetened with fruit juice have 2.3 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 - Jams, preserves, marmalades, sweetened with fruit juice or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Jams, preserves, marmalades, sweetened with fruit juice

100%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Jams, preserves, marmalades, sweetened with fruit juicevs 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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0%0g

Fat

0.5%0.49g

0 gvs0.49 g

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

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0%0g

Saturated Fat

0.41%0.13g

0 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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0%0g

Omega 6

0.94%0.16g

0 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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57.6%75g

Carbohydrate

53%68.7g

75 gvs68.7 g

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

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82%59.4g

Sugars

6.9%5g

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

59.4 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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3.35%1.27g

Fiber

18%6.85g

1.27 gvs6.85 g

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

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0%0g

Protein

12.2%6.85g

0 gvs6.85 g

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

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Vitamins

Jams, preserves, marmalades, sweetened with fruit juicevs Baked White Potatoes

0.16%1.4μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1.4 μgvs3.26 μg

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

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3.3%0.04mg

Vitamin B1

13%0.16mg

Thiamine

0.04 mgvs0.16 mg

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

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2.4%0.031mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.031 mgvs0.14 mg

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

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1.8%0.29mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs5 mg

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

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1.44%0.072mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.072 mgvs1.25 mg

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

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1.3%0.017mg

Vitamin B6

53%0.69mg

Pyridoxine

0.017 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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2.48%9.9μg

Vitamin B9

31%124μg

Folates and Folic Acid

9.9 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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28.5%25.6mg

Vitamin C

45.7%41mg

Ascorbic acid

25.6 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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1.23%0.18mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.18 mgvs0.13 mg

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

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1.18%1.4μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

1.4 μgvs8.8 μg

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

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Minerals

Jams, preserves, marmalades, sweetened with fruit juicevs Baked White Potatoes

1.56%15.6mg

Calcium

3.26%32.6mg

15.6 mgvs32.6 mg

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

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4.87%0.044mg

Copper

46%0.41mg

0.044 mgvs0.41 mg

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

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0.039%1.56μg

Fluoride

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

1.56 μgvsNA μg

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

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6%0.48mg

Iron

26%2.1mg

0.48 mgvs2.1 mg

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

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1.7%7.08mg

Magnesium

21%88mg

7.08 mgvs88 mg

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

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9.72%0.22mg

Manganese

26.8%0.62mg

0.22 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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1.2%8.5mg

Phosphorus

35%245mg

8.5 mgvs245 mg

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

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2.7%92mg

Potassium

52%1774mg

92 mgvs1774 mg

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

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2.06%1.13μg

Selenium

2.96%1.63μg

1.13 μgvs1.63 μg

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

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0%0mg

Sodium

1.52%23mg

0 mgvs23 mg

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

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2.57%0.28mg

Zinc

10.4%1.14mg

0.28 mgvs1.14 mg

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

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1.8%66.3g

Water

6.65%246g

66.3 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 Jams, preserves, marmalades, sweetened with fruit juice vs Baked White Potatoes:

Baked Whole White Potatoes contain 4 times more Vitamin B1, 4.5 times more Vitamin B2, 17.3 times more Vitamin B3, 17.3 times more Vitamin B5, 40.5 times more Vitamin B6, 12.5 times more Vitamin B9, 1.6 times more Vitamin C and 6.2 times more Vitamin K than Jams, preserves, marmalades, sweetened with fruit juice.
Both Jams, preserves, marmalades, sweetened with fruit juice 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 Jams, preserves, marmalades, sweetened with fruit juice vs Baked White Potatoes:

Baked Whole White Potatoes contain 2.1 times more Calcium, 9.4 times more Copper, 4.3 times more Iron, 12.4 times more Magnesium, 2.8 times more Manganese, 28.8 times more Phosphorus, 19.3 times more Potassium, 4 times more Zinc and 3.7 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
Both Jams, preserves, marmalades, sweetened with fruit juice as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Jams, preserves, marmalades, sweetened with fruit juice have 11.9 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3, 5.4 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
Both Jams, preserves, marmalades, sweetened with fruit juice and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Jams, preserves, marmalades, sweetened with fruit juice 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:

Jams, preserves, marmalades, sweetened with fruit juiceVS Candies, TamarindBaked White PotatoesVS Candies, TamarindJams, preserves, marmalades, sweetened with fruit juiceVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Jams, preserves, marmalades, sweetened with fruit juiceVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Jams, preserves, marmalades, sweetened with fruit juice or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: