Comparing Nutrients in 300 calories MangosVS Baked White Potatoes

Weight per 300 calories

Mangos

500g

Baked White Potatoes

326g

Baked Whole White 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 White Potatoes?

Macros Ratio

Protein Fat Carbs

Mangos

90%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Mangosvs 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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1.96%1.9g

Fat

0.5%0.49g

1.9 gvs0.49 g

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

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1.44%0.46g

Saturated Fat

0.41%0.13g

0.46 gvs0.13 g

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

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16%0.26g

Omega 3

3.06%0.049g

0.26 gvs0.049 g

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

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0.56%0.095g

Omega 6

0.94%0.16g

0.095 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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94%68.3g

Sugars

6.9%5g

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

68.3 gvs5 g

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

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32.3%23.4g

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]

23.4 gvs1.17 g

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

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%10g

Glucose

%2.05g

10 gvs2.05 g

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

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%35g

Sucrose

%1.3g

35 gvs1.3 g

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

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21%8g

Fiber

18%6.85g

8 gvs6.85 g

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

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7.32%4.1g

Protein

12.2%6.85g

4.1 gvs6.85 g

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

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Vitamins

Mangosvs Baked White Potatoes

30%270μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

270 μgvs3.26 μg

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

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11.7%0.14mg

Vitamin B1

13%0.16mg

Thiamine

0.14 mgvs0.16 mg

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

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14.6%0.19mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.19 mgvs0.14 mg

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

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21%3.35mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.35 mgvs5 mg

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

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19.7%0.99mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.99 mgvs1.25 mg

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

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45.8%0.6mg

Vitamin B6

53%0.69mg

Pyridoxine

0.6 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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53.8%215μg

Vitamin B9

31%124μg

Folates and Folic Acid

215 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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202%182mg

Vitamin C

45.7%41mg

Ascorbic acid

182 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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30%4.5mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

4.5 mgvs0.13 mg

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

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17.5%21μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

21 μgvs8.8 μg

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

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Minerals

Mangosvs Baked White Potatoes

5.5%55mg

Calcium

3.26%32.6mg

55 mgvs32.6 mg

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

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61.7%0.56mg

Copper

46%0.41mg

0.56 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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10%0.8mg

Iron

26%2.1mg

0.8 mgvs2.1 mg

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

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12%50mg

Magnesium

21%88mg

50 mgvs88 mg

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

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13.7%0.32mg

Manganese

26.8%0.62mg

0.32 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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10%70mg

Phosphorus

35%245mg

70 mgvs245 mg

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

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24.7%840mg

Potassium

52%1774mg

840 mgvs1774 mg

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

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5.45%3μg

Selenium

2.96%1.63μg

3 μgvs1.63 μg

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

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0.33%5mg

Sodium

1.52%23mg

5 mgvs23 mg

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

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4.1%0.45mg

Zinc

10.4%1.14mg

0.45 mgvs1.14 mg

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

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11.3%417g

Water

6.65%246g

417 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 Mangos vs Baked White Potatoes:

Raw Mangos have 82.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.7 times more Vitamin B9, 4.4 times more Vitamin C, 34.5 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Mangos.
Both Raw Mangos and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
Both Raw Mangos as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mangos vs Baked White Potatoes:

Raw Mangos have 1.7 times more Calcium, 1.3 times more Copper, 1.8 times more Selenium and 1.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium and 2.5 times more Zinc than Raw Mangos.

Comparison of macro-nutrients per 300 calories:

Raw Mangos have 5.2 times more Omega 3, 13.7 times more Sugars and 19.9 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Protein than Raw Mangos.
Both Raw Mangos and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Raw Mangos 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:

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

Compare Foods

Comparing Nutrients in 300 calories MangosVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: