Comparing Nutrients in 300 calories Canned Ginkgo NutsVS Baked White Potatoes

Weight per 300 calories

Canned Ginkgo Nuts

270g

Baked White Potatoes

326g

Canned Ginkgo Nuts have 1.2 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Canned Ginkgo Nuts or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Ginkgo Nuts

13%

79%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Canned Ginkgo Nutsvs 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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4.5%4.38g

Fat

0.5%0.49g

4.38 gvs0.49 g

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

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2.6%0.84g

Saturated Fat

0.41%0.13g

0.84 gvs0.13 g

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

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3.55%0.057g

Omega 3

3.06%0.049g

0.057 gvs0.049 g

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

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8.9%1.5g

Omega 6

0.94%0.16g

1.5 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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46%59.7g

Carbohydrate

53%68.7g

59.7 gvs68.7 g

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

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Sugars

6.9%5g

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

NA 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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66%25g

Fiber

18%6.85g

25 gvs6.85 g

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

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11%6.2g

Protein

12.2%6.85g

6.2 gvs6.85 g

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

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Vitamins

Canned Ginkgo Nutsvs Baked White Potatoes

5.1%46μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

46 μgvs3.26 μg

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

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30%0.36mg

Vitamin B1

13%0.16mg

Thiamine

0.36 mgvs0.16 mg

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

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11.2%0.15mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.15 mgvs0.14 mg

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

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61%9.8mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

9.8 mgvs5 mg

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

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5.24%0.26mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.26 mgvs1.25 mg

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

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41%0.54mg

Vitamin B6

53%0.69mg

Pyridoxine

0.54 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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22.3%89μg

Vitamin B9

31%124μg

Folates and Folic Acid

89 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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27.3%24.6mg

Vitamin C

45.7%41mg

Ascorbic acid

24.6 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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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Canned Ginkgo Nutsvs Baked White Potatoes

1.1%11mg

Calcium

3.26%32.6mg

11 mgvs32.6 mg

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

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50%0.45mg

Copper

46%0.41mg

0.45 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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9.8%0.78mg

Iron

26%2.1mg

0.78 mgvs2.1 mg

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

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10.3%43.2mg

Magnesium

21%88mg

43.2 mgvs88 mg

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

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8%0.18mg

Manganese

26.8%0.62mg

0.18 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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21%146mg

Phosphorus

35%245mg

146 mgvs245 mg

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

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14.3%486mg

Potassium

52%1774mg

486 mgvs1774 mg

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

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2.46%1.35μg

Selenium

2.96%1.63μg

1.35 μgvs1.63 μg

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

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55.3%830mg

Sodium

1.52%23mg

830 mgvs23 mg

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

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5.16%0.57mg

Zinc

10.4%1.14mg

0.57 mgvs1.14 mg

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

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5.33%197g

Water

6.65%246g

197 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 Canned Ginkgo Nuts vs Baked White Potatoes:

Canned Ginkgo Nuts have 14.1 times more Vitamin A, 2.3 times more Vitamin B1 and 2 times more Vitamin B3 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Ginkgo Nuts.
Both Canned Ginkgo Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
Both Canned Ginkgo Nuts 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 Canned Ginkgo Nuts vs Baked White Potatoes:

Canned Ginkgo Nuts have 36.4 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Calcium, 2.7 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 1.7 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Canned Ginkgo Nuts.
Both Canned Ginkgo Nuts and Baked Whole White Potatoes have similar amounts of Copper and Water per 300 kcal.
Both Canned Ginkgo Nuts as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Ginkgo Nuts have 9 times more Fat, 9.5 times more Omega 6 and 3.7 times more Fiber than Baked Whole White Potatoes.
Both Canned Ginkgo Nuts and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Canned Ginkgo Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Ginkgo NutsVS HickorynutsBaked White PotatoesVS HickorynutsCanned Ginkgo NutsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Canned Ginkgo NutsVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Ginkgo Nuts or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: