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

Weight per 300 calories

Lemonade, frozen concentrate, white

153g

Baked White Potatoes

326g

Lemonade, frozen concentrate, white has 2.1 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 - Lemonade, frozen concentrate, white or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Lemonade, frozen concentrate, white

97%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Lemonade, frozen concentrate, whitevs 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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1.1%1.07g

Fat

0.5%0.49g

1.07 gvs0.49 g

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

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0.12%0.038g

Saturated Fat

0.41%0.13g

0.038 gvs0.13 g

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

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1.63%0.026g

Omega 3

3.06%0.049g

0.026 gvs0.049 g

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

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0.38%0.064g

Omega 6

0.94%0.16g

0.064 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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58.7%76.4g

Carbohydrate

53%68.7g

76.4 gvs68.7 g

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

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94%68g

Sugars

6.9%5g

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

68 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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%25g

Glucose

%2.05g

25 gvs2.05 g

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

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%15g

Sucrose

%1.3g

15 gvs1.3 g

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

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1.2%0.46g

Fiber

18%6.85g

0.46 gvs6.85 g

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

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0.6%0.34g

Protein

12.2%6.85g

0.34 gvs6.85 g

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

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Vitamins

Lemonade, frozen concentrate, whitevs 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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2.55%0.031mg

Vitamin B1

13%0.16mg

Thiamine

0.031 mgvs0.16 mg

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

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0%0mg

Vitamin B2

10.8%0.14mg

Riboflavin

0 mgvs0.14 mg

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

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1.05%0.17mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.17 mgvs5 mg

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

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3.52%0.18mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.18 mgvs1.25 mg

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

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2.35%0.031mg

Vitamin B6

53%0.69mg

Pyridoxine

0.031 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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2.68%10.7μg

Vitamin B9

31%124μg

Folates and Folic Acid

10.7 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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22.3%20mg

Vitamin C

45.7%41mg

Ascorbic acid

20 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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0.92%0.14mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.14 mgvs0.13 mg

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

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0.26%0.31μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

0.31 μgvs8.8 μg

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

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Minerals

Lemonade, frozen concentrate, whitevs Baked White Potatoes

1.07%10.7mg

Calcium

3.26%32.6mg

10.7 mgvs32.6 mg

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

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2.2%0.02mg

Copper

46%0.41mg

0.02 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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1.72%0.14mg

Iron

26%2.1mg

0.14 mgvs2.1 mg

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

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2.55%10.7mg

Magnesium

21%88mg

10.7 mgvs88 mg

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

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0.87%0.02mg

Manganese

26.8%0.62mg

0.02 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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1.53%10.7mg

Phosphorus

35%245mg

10.7 mgvs245 mg

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

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3.24%110mg

Potassium

52%1774mg

110 mgvs1774 mg

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

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1.1%0.61μg

Selenium

2.96%1.63μg

0.61 μgvs1.63 μg

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

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0.71%10.7mg

Sodium

1.52%23mg

10.7 mgvs23 mg

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

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0.56%0.061mg

Zinc

10.4%1.14mg

0.061 mgvs1.14 mg

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

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2.03%75g

Water

6.65%246g

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

Baked Whole White Potatoes contain 5.1 times more Vitamin B1, more Vitamin B2, 29.6 times more Vitamin B3, 7.1 times more Vitamin B5, 22.5 times more Vitamin B6, 11.6 times more Vitamin B9, 2 times more Vitamin C and 28.8 times more Vitamin K than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white 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 Lemonade, frozen concentrate, white vs Baked White Potatoes:

Baked Whole White Potatoes contain 3 times more Calcium, 20.8 times more Copper, 15.1 times more Iron, 8.2 times more Magnesium, 31 times more Manganese, 22.8 times more Phosphorus, 16.1 times more Potassium, 18.6 times more Zinc and 3.3 times more Water than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Lemonade, frozen concentrate, white has 13.6 times more Sugars and 23.5 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Omega 3, 14.9 times more Fiber and 20.3 times more Protein than Lemonade, frozen concentrate, white.
Both Lemonade, frozen concentrate, white and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Lemonade, frozen concentrate, white 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:

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

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: