Comparing Nutrients in 300 calories Popcorn, microwave, regular (butter) flavor, made with palm oilVS Baked White Potatoes

Weight per 300 calories

Popcorn, microwave, regular (butter) flavor, made with palm oil

56g

Baked White Potatoes

326g

Popcorn, microwave, regular (butter) flavor, made with palm oil has 5.8 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Popcorn, microwave, regular (butter) flavor, made with palm oil or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Popcorn, microwave, regular (butter) flavor, made with palm oil

51%

43%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Popcorn, microwave, regular (butter) flavor, made with palm oilvs 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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17.5%17g

Fat

0.5%0.49g

17 gvs0.49 g

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

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25.6%8.2g

Saturated Fat

0.41%0.13g

8.2 gvs0.13 g

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

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0.42%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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13.5%2.3g

Omega 6

0.94%0.16g

2.3 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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24.7%32g

Carbohydrate

53%68.7g

32 gvs68.7 g

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

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0.23%0.17g

Sugars

6.9%5g

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

0.17 gvs5 g

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

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0%0g

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]

0 gvs1.17 g

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

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%0g

Glucose

%2.05g

0 gvs2.05 g

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

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%0.17g

Sucrose

%1.3g

0.17 gvs1.3 g

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

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14.8%5.6g

Fiber

18%6.85g

5.6 gvs6.85 g

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

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8.4%4.7g

Protein

12.2%6.85g

4.7 gvs6.85 g

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

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Vitamins

Popcorn, microwave, regular (butter) flavor, made with palm oilvs Baked White Potatoes

0.56%5.05μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

5.05 μgvs3.26 μg

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

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2.2%0.026mg

Vitamin B1

13%0.16mg

Thiamine

0.026 mgvs0.16 mg

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

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2.6%0.034mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.034 mgvs0.14 mg

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

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5.66%0.91mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs5 mg

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

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2.25%0.11mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.11 mgvs1.25 mg

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

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13.4%0.17mg

Vitamin B6

53%0.69mg

Pyridoxine

0.17 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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2.1%8.4μg

Vitamin B9

31%124μg

Folates and Folic Acid

8.4 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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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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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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11%1.63mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.63 mgvs0.13 mg

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

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2%2.4μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

2.4 μgvs8.8 μg

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

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Minerals

Popcorn, microwave, regular (butter) flavor, made with palm oilvs Baked White Potatoes

1.3%13mg

Calcium

3.26%32.6mg

13 mgvs32.6 mg

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

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12.7%0.11mg

Copper

46%0.41mg

0.11 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.4%1.16mg

Iron

26%2.1mg

1.16 mgvs2.1 mg

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

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14.7%61.7mg

Magnesium

21%88mg

61.7 mgvs88 mg

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

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19%0.43mg

Manganese

26.8%0.62mg

0.43 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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22%154mg

Phosphorus

35%245mg

154 mgvs245 mg

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

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6.5%220mg

Potassium

52%1774mg

220 mgvs1774 mg

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

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6%3.3μg

Selenium

2.96%1.63μg

3.3 μgvs1.63 μg

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

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28.5%428mg

Sodium

1.52%23mg

428 mgvs23 mg

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

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12%1.3mg

Zinc

10.4%1.14mg

1.3 mgvs1.14 mg

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

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0.014%0.5g

Water

6.65%246g

0.5 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 Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked White Potatoes:

Popcorn, microwave, regular (butter) flavor, made with palm oil has 12.5 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 5.5 times more Vitamin B3, 11.1 times more Vitamin B5, 4 times more Vitamin B6, 14.7 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked White Potatoes:

Popcorn, microwave, regular (butter) flavor, made with palm oil has 2 times more Selenium and 18.7 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Calcium, 3.6 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 8 times more Potassium and 487.4 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Baked Whole White Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Popcorn, microwave, regular (butter) flavor, made with palm oil has 34.6 times more Fat, 62.8 times more Saturated Fat and 14.4 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 7.3 times more Omega 3, 2.1 times more Carbohydrate, 29.7 times more Sugars and 1.5 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Popcorn, microwave, regular (butter) flavor, made with palm oilVS Snacks, plantain chips, saltedBaked White PotatoesVS Snacks, plantain chips, saltedPopcorn, microwave, regular (butter) flavor, made with palm oilVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Popcorn, microwave, regular (butter) flavor, made with palm oilVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Popcorn, microwave, regular (butter) flavor, made with palm oil or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: