Comparing Nutrients in 300 calories Peaches, canned, extra light syrup, solids and liquids VS Baked White Potatoes

Weight per 300 calories

Peaches, canned, extra light syrup, solids and liquids

714g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Peaches, canned, extra light syrup, solids and liquids , which is average in comparison to other foods. Peaches, canned, extra light syrup, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Peaches, canned, extra light syrup, solids and liquids or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Peaches, canned, extra light syrup, solids and liquids

95%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Peaches, canned, extra light syrup, solids and liquids vs 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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0.74%0.71g

Fat

0.5%0.49g

0.71 gvs0.49 g

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

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0.25%0.079g

Saturated Fat

0.41%0.13g

0.079 gvs0.13 g

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

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0.45%0.007g

Omega 3

3.06%0.049g

0.007 gvs0.049 g

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

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1.97%0.34g

Omega 6

0.94%0.16g

0.34 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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61%79.3g

Carbohydrate

53%68.7g

79.3 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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18.8%7.14g

Fiber

18%6.85g

7.14 gvs6.85 g

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

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5.1%2.86g

Protein

12.2%6.85g

2.86 gvs6.85 g

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

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Vitamins

Peaches, canned, extra light syrup, solids and liquids vs Baked White Potatoes

11%100μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

100 μgvs3.26 μg

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

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12%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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11%0.14mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.14 mgvs0.14 mg

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

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35.7%5.7mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

5.7 mgvs5 mg

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

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7.14%0.36mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.36 mgvs1.25 mg

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

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10.4%0.14mg

Vitamin B6

53%0.69mg

Pyridoxine

0.14 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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5.36%21.4μg

Vitamin B9

31%124μg

Folates and Folic Acid

21.4 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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24%21.4mg

Vitamin C

45.7%41mg

Ascorbic acid

21.4 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

Peaches, canned, extra light syrup, solids and liquids vs Baked White Potatoes

3.57%35.7mg

Calcium

3.26%32.6mg

35.7 mgvs32.6 mg

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

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39.7%0.36mg

Copper

46%0.41mg

0.36 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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26.8%2.14mg

Iron

26%2.1mg

2.14 mgvs2.1 mg

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

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8.5%35.7mg

Magnesium

21%88mg

35.7 mgvs88 mg

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

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14.6%0.34mg

Manganese

26.8%0.62mg

0.34 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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11.2%78.6mg

Phosphorus

35%245mg

78.6 mgvs245 mg

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

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15.5%529mg

Potassium

52%1774mg

529 mgvs1774 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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2.4%35.7mg

Sodium

1.52%23mg

35.7 mgvs23 mg

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

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5.84%0.64mg

Zinc

10.4%1.14mg

0.64 mgvs1.14 mg

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

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17%630g

Water

6.65%246g

630 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 Peaches, canned, extra light syrup, solids and liquids vs Baked White Potatoes:

Peaches, canned, extra light syrup, solids and liquids have 30.7 times more Vitamin A than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Vitamin B5, 5.1 times more Vitamin B6, 5.8 times more Vitamin B9 and 1.9 times more Vitamin C than Peaches, canned, extra light syrup, solids and liquids .
Both Peaches, canned, extra light syrup, solids and liquids and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
Both Peaches, canned, extra light syrup, solids and liquids 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 Peaches, canned, extra light syrup, solids and liquids vs Baked White Potatoes:

Peaches, canned, extra light syrup, solids and liquids have 2.6 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 3.4 times more Potassium and 1.8 times more Zinc than Peaches, canned, extra light syrup, solids and liquids .
Both Peaches, canned, extra light syrup, solids and liquids and Baked Whole White Potatoes have similar amounts of Calcium, Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes contain 6.8 times more Omega 3 and 2.4 times more Protein than Peaches, canned, extra light syrup, solids and liquids .
Both Peaches, canned, extra light syrup, solids and liquids and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Peaches, canned, extra light syrup, solids and liquids 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:

Peaches, canned, extra light syrup, solids and liquids VS Peaches, canned, light syrup pack, solids and liquidsBaked White PotatoesVS Peaches, canned, light syrup pack, solids and liquidsPeaches, canned, extra light syrup, solids and liquids VS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Peaches, canned, extra light syrup, solids and liquids VS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Peaches, canned, extra light syrup, solids and liquids or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: