Comparing Nutrients in 300 calories MangosVS Baked Red Potatoes

Weight per 300 calories

Mangos

500g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 1.5 times more energy per unit of mass than Raw Mangos, which is average in comparison to other foods. Mangos having low energy density.

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

Macros Ratio

Protein Fat Carbs

Mangos

90%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Mangosvs 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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1.96%1.9g

Fat

0.53%0.52g

1.9 gvs0.52 g

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

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1.44%0.46g

Saturated Fat

0.43%0.14g

0.46 gvs0.14 g

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

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16%0.26g

Omega 3

3.23%0.052g

0.26 gvs0.052 g

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

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0.56%0.095g

Omega 6

0.99%0.17g

0.095 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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57.6%75g

Carbohydrate

52%67.6g

75 gvs67.6 g

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

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94%68.3g

Sugars

6.8%4.93g

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

68.3 gvs4.93 g

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

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32.3%23.4g

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]

23.4 gvs1.5 g

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

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%10g

Glucose

%1.9g

10 gvs1.9 g

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

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%35g

Sucrose

%1.55g

35 gvs1.55 g

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

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21%8g

Fiber

16.3%6.2g

8 gvs6.2 g

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

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7.32%4.1g

Protein

14%7.93g

4.1 gvs7.93 g

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

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Vitamins

Mangosvs Baked Red Potatoes

30%270μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

270 μgvs3.45 μg

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

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11.7%0.14mg

Vitamin B1

20.7%0.25mg

Thiamine

0.14 mgvs0.25 mg

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

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14.6%0.19mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.19 mgvs0.17 mg

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

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21%3.35mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

3.35 mgvs5.5 mg

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

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19.7%0.99mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.99 mgvs1.18 mg

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

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45.8%0.6mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.6 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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53.8%215μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

215 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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202%182mg

Vitamin C

48.3%43.4mg

Ascorbic acid

182 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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30%4.5mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

4.5 mgvs0.28 mg

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

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17.5%21μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

21 μgvs9.66 μg

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

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Minerals

Mangosvs Baked Red Potatoes

5.5%55mg

Calcium

3.1%31mg

55 mgvs31 mg

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

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61.7%0.56mg

Copper

66.7%0.6mg

0.56 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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10%0.8mg

Iron

30%2.4mg

0.8 mgvs2.4 mg

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

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12%50mg

Magnesium

23%97mg

50 mgvs97 mg

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

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13.7%0.32mg

Manganese

26%0.6mg

0.32 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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10%70mg

Phosphorus

35.5%248mg

70 mgvs248 mg

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

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24.7%840mg

Potassium

55.3%1879mg

840 mgvs1879 mg

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

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5.45%3μg

Selenium

3 μgvsNA μg

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

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0.33%5mg

Sodium

2.76%41.4mg

5 mgvs41.4 mg

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

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4.1%0.45mg

Zinc

12.5%1.38mg

0.45 mgvs1.38 mg

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

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11.3%417g

Water

7.15%264g

417 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 Mangos vs Baked Red Potatoes:

Raw Mangos have 78.3 times more Vitamin A, 2.3 times more Vitamin B9, 4.2 times more Vitamin C, 16.3 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Mangos.
Both Raw Mangos and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Raw Mangos 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 Mangos vs Baked Red Potatoes:

Raw Mangos have 1.8 times more Calcium and 1.6 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Potassium and 3.1 times more Zinc than Raw Mangos.
Both Raw Mangos and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Mangos have 4.9 times more Omega 3, 13.9 times more Sugars, 15.4 times more Fructose and 1.3 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Protein than Raw Mangos.
Both Raw Mangos and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Mangos 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:

MangosVS Mangosteen, canned, syrup packBaked Red PotatoesVS Mangosteen, canned, syrup packMangosVS 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 MangosVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: