Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Baked White Potatoes

Weight per 300 calories

Pie, coconut creme, commercially prepared

101g

Baked White Potatoes

326g

Pie, coconut creme, commercially prepared has 3.2 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Pie, coconut creme, commercially prepared

49%

48%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Pie, coconut creme, commercially preparedvs 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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17.2%16.7g

Fat

0.5%0.49g

16.7 gvs0.49 g

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

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22%7.02g

Saturated Fat

0.41%0.13g

7.02 gvs0.13 g

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

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4.7%0.076g

Omega 3

3.06%0.049g

0.076 gvs0.049 g

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

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8.7%1.48g

Omega 6

0.94%0.16g

1.48 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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29%37.6g

Carbohydrate

53%68.7g

37.6 gvs68.7 g

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

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25.7%18.6g

Sugars

6.9%5g

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

18.6 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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3.44%1.3g

Fiber

18%6.85g

1.3 gvs6.85 g

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

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3.78%2.1g

Protein

12.2%6.85g

2.1 gvs6.85 g

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

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Vitamins

Pie, coconut creme, commercially preparedvs Baked White Potatoes

3.02%27μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

27 μgvs3.26 μg

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

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4.2%0.05mg

Vitamin B1

13%0.16mg

Thiamine

0.05 mgvs0.16 mg

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

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6.2%0.081mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.081 mgvs0.14 mg

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

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1.26%0.2mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs5 mg

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

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4.83%0.24mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.24 mgvs1.25 mg

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

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5.27%0.068mg

Vitamin B6

53%0.69mg

Pyridoxine

0.068 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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1.76%7.05μg

Vitamin B9

31%124μg

Folates and Folic Acid

7.05 μgvs124 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.03%0.12μg

Vitamin B12

0%0μg

Cobalamin

0.12 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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1%6.04IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

6.04 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1%0.15mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.15 mgvs0.13 mg

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

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4.45%5.34μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

5.34 μgvs8.8 μg

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

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Minerals

Pie, coconut creme, commercially preparedvs Baked White Potatoes

2.9%29mg

Calcium

3.26%32.6mg

29 mgvs32.6 mg

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

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7.6%0.068mg

Copper

46%0.41mg

0.068 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%0.81mg

Iron

26%2.1mg

0.81 mgvs2.1 mg

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

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4.8%20mg

Magnesium

21%88mg

20 mgvs88 mg

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

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19%0.44mg

Manganese

26.8%0.62mg

0.44 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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12.2%85.6mg

Phosphorus

35%245mg

85.6 mgvs245 mg

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

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1.92%65.4mg

Potassium

52%1774mg

65.4 mgvs1774 mg

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

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9.7%5.34μg

Selenium

2.96%1.63μg

5.34 μgvs1.63 μg

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

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13.7%205mg

Sodium

1.52%23mg

205 mgvs23 mg

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

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4.3%0.47mg

Zinc

10.4%1.14mg

0.47 mgvs1.14 mg

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

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1.18%43.5g

Water

6.65%246g

43.5 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 Pie, coconut creme, commercially prepared vs Baked White Potatoes:

Pie, coconut creme, commercially prepared has 8.3 times more Vitamin A and more Vitamin B12 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 24.7 times more Vitamin B3, 5.2 times more Vitamin B5, 10.1 times more Vitamin B6, 17.6 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Baked White Potatoes:

Pie, coconut creme, commercially prepared has 3.3 times more Selenium and 9 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus, 27.1 times more Potassium, 2.4 times more Zinc and 5.7 times more Water than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared and Baked Whole White Potatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Pie, coconut creme, commercially prepared has 34.2 times more Fat, 53.8 times more Saturated Fat, 1.5 times more Omega 3, 9.3 times more Omega 6 and 3.7 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Carbohydrate, 5.2 times more Fiber and 3.2 times more Protein than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Pie, coconut creme, commercially prepared as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pie, coconut creme, commercially preparedVS Pie, fried pies, fruitBaked White PotatoesVS Pie, fried pies, fruitPie, coconut creme, commercially preparedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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