Comparing Nutrients in 300 calories Lemonade, frozen concentrate, whiteVS Baked Red Potatoes

Weight per 300 calories

Lemonade, frozen concentrate, white

153g

Baked Red Potatoes

345g

Lemonade, frozen concentrate, white has 2.3 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Lemonade, frozen concentrate, white

97%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Lemonade, frozen concentrate, whitevs 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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1.1%1.07g

Fat

0.53%0.52g

1.07 gvs0.52 g

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

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0.12%0.038g

Saturated Fat

0.43%0.14g

0.038 gvs0.14 g

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

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1.63%0.026g

Omega 3

3.23%0.052g

0.026 gvs0.052 g

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

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0.38%0.064g

Omega 6

0.99%0.17g

0.064 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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58.7%76.4g

Carbohydrate

52%67.6g

76.4 gvs67.6 g

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

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94%68g

Sugars

6.8%4.93g

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

68 gvs4.93 g

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

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38%27.6g

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]

27.6 gvs1.5 g

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

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%25g

Glucose

%1.9g

25 gvs1.9 g

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

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%15g

Sucrose

%1.55g

15 gvs1.55 g

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

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1.2%0.46g

Fiber

16.3%6.2g

0.46 gvs6.2 g

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

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0.6%0.34g

Protein

14%7.93g

0.34 gvs7.93 g

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

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Vitamins

Lemonade, frozen concentrate, whitevs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

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

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2.55%0.031mg

Vitamin B1

20.7%0.25mg

Thiamine

0.031 mgvs0.25 mg

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

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0%0mg

Vitamin B2

13.3%0.17mg

Riboflavin

0 mgvs0.17 mg

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

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1.05%0.17mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.17 mgvs5.5 mg

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

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3.52%0.18mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.18 mgvs1.18 mg

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

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2.35%0.031mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.031 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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2.68%10.7μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

10.7 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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22.3%20mg

Vitamin C

48.3%43.4mg

Ascorbic acid

20 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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0.92%0.14mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.14 mgvs0.28 mg

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

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0.26%0.31μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0.31 μgvs9.66 μg

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

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Minerals

Lemonade, frozen concentrate, whitevs Baked Red Potatoes

1.07%10.7mg

Calcium

3.1%31mg

10.7 mgvs31 mg

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

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2.2%0.02mg

Copper

66.7%0.6mg

0.02 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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1.72%0.14mg

Iron

30%2.4mg

0.14 mgvs2.4 mg

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

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2.55%10.7mg

Magnesium

23%97mg

10.7 mgvs97 mg

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

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0.87%0.02mg

Manganese

26%0.6mg

0.02 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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1.53%10.7mg

Phosphorus

35.5%248mg

10.7 mgvs248 mg

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

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3.24%110mg

Potassium

55.3%1879mg

110 mgvs1879 mg

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

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1.1%0.61μg

Selenium

0.61 μgvsNA μg

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

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0.71%10.7mg

Sodium

2.76%41.4mg

10.7 mgvs41.4 mg

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

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0.56%0.061mg

Zinc

12.5%1.38mg

0.061 mgvs1.38 mg

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

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2.03%75g

Water

7.15%264g

75 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 Lemonade, frozen concentrate, white vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 8.1 times more Vitamin B1, more Vitamin B2, 32.7 times more Vitamin B3, 6.7 times more Vitamin B5, 23.9 times more Vitamin B6, 8.7 times more Vitamin B9, 2.2 times more Vitamin C and 31.5 times more Vitamin K than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Lemonade, frozen concentrate, white vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 2.9 times more Calcium, 30.2 times more Copper, 17.5 times more Iron, 9 times more Magnesium, 30 times more Manganese, 23.2 times more Phosphorus, 17.1 times more Potassium, 22.5 times more Zinc and 3.5 times more Water than Lemonade, frozen concentrate, white.

Comparison of macro-nutrients per 300 calories:

Lemonade, frozen concentrate, white has 13.8 times more Sugars and 18.2 times more Fructose than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Omega 3, 13.5 times more Fiber and 23.6 times more Protein than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Lemonade, frozen concentrate, white as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Lemonade, frozen concentrate, whiteVS Lemonade, frozen concentrate, white, prepared with waterBaked Red PotatoesVS Lemonade, frozen concentrate, white, prepared with waterLemonade, frozen concentrate, whiteVS 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 Lemonade, frozen concentrate, whiteVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Lemonade, frozen concentrate, white or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: