Comparing Nutrients in 300 calories NattoVS Baked White Potatoes

Weight per 300 calories

Natto

142g

Baked White Potatoes

326g

Natto has 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 - Natto or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Natto

34%

44%

22%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Nattovs 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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16%15.6g

Fat

0.5%0.49g

15.6 gvs0.49 g

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

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7.07%2.26g

Saturated Fat

0.41%0.13g

2.26 gvs0.13 g

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

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65.2%1.04g

Omega 3

3.06%0.049g

1.04 gvs0.049 g

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

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45.8%7.8g

Omega 6

0.94%0.16g

7.8 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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14%18g

Carbohydrate

53%68.7g

18 gvs68.7 g

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

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9.6%6.95g

Sugars

6.9%5g

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

6.95 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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20.2%7.68g

Fiber

18%6.85g

7.68 gvs6.85 g

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

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49.3%27.6g

Protein

12.2%6.85g

27.6 gvs6.85 g

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

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Vitamins

Nattovs 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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19%0.23mg

Vitamin B1

13%0.16mg

Thiamine

0.23 mgvs0.16 mg

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

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20.8%0.27mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.27 mgvs0.14 mg

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

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0%0mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0 mgvs5 mg

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

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6.1%0.31mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.31 mgvs1.25 mg

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

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14.2%0.18mg

Vitamin B6

53%0.69mg

Pyridoxine

0.18 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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2.84%11.4μg

Vitamin B9

31%124μg

Folates and Folic Acid

11.4 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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20.5%18.5mg

Vitamin C

45.7%41mg

Ascorbic acid

18.5 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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0.095%0.014mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.014 mgvs0.13 mg

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

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27.4%33μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

33 μgvs8.8 μg

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

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Minerals

Nattovs Baked White Potatoes

31%309mg

Calcium

3.26%32.6mg

309 mgvs32.6 mg

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

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105%0.95mg

Copper

46%0.41mg

0.95 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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153%12.2mg

Iron

26%2.1mg

12.2 mgvs2.1 mg

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

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39%164mg

Magnesium

21%88mg

164 mgvs88 mg

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

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94%2.17mg

Manganese

26.8%0.62mg

2.17 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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35.3%247mg

Phosphorus

35%245mg

247 mgvs245 mg

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

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30.5%1036mg

Potassium

52%1774mg

1036 mgvs1774 mg

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

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22.7%12.5μg

Selenium

2.96%1.63μg

12.5 μgvs1.63 μg

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

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0.66%9.95mg

Sodium

1.52%23mg

9.95 mgvs23 mg

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

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39%4.3mg

Zinc

10.4%1.14mg

4.3 mgvs1.14 mg

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

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2.1%78.2g

Water

6.65%246g

78.2 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 Natto vs Baked White Potatoes:

Natto has 1.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.7 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin B3, 4.1 times more Vitamin B5, 3.7 times more Vitamin B6, 10.9 times more Vitamin B9 and 2.2 times more Vitamin C than Natto.
Both Natto 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 Natto vs Baked White Potatoes:

Natto has 9.5 times more Calcium, 2.3 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 3.5 times more Manganese, 7.7 times more Selenium and 3.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Potassium and 3.1 times more Water than Natto.
Both Natto and Baked Whole White Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Natto has 32 times more Fat, 17.3 times more Saturated Fat, 21.3 times more Omega 3, 48.7 times more Omega 6, 1.4 times more Sugars and 4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.8 times more Carbohydrate than Natto.
Both Natto and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Natto as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

NattoVS TempehBaked White PotatoesVS TempehNattoVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories NattoVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: