Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-freeVS Baked Red Potatoes

Weight per 300 calories

Popcorn, sugar syrup/caramel, fat-free

78.7g

Baked Red Potatoes

345g

Popcorn, sugar syrup/caramel, fat-free has 4.4 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Popcorn, sugar syrup/caramel, fat-free

95%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Popcorn, sugar syrup/caramel, fat-freevs Baked Red 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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1.14%1.1g

Fat

0.53%0.52g

1.1 gvs0.52 g

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

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0.49%0.16g

Saturated Fat

0.43%0.14g

0.16 gvs0.14 g

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

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2.26%0.036g

Omega 3

3.23%0.052g

0.036 gvs0.052 g

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

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2.72%0.46g

Omega 6

0.99%0.17g

0.46 gvs0.17 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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54.5%71g

Carbohydrate

52%67.6g

71 gvs67.6 g

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

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70.2%51g

Sugars

6.8%4.93g

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

51 gvs4.93 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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5.2%1.97g

Fiber

16.3%6.2g

1.97 gvs6.2 g

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

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2.8%1.57g

Protein

14%7.93g

1.57 gvs7.93 g

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

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Vitamins

Popcorn, sugar syrup/caramel, fat-freevs Baked Red Potatoes

0.17%1.57μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

1.57 μgvs3.45 μg

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

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2.5%0.03mg

Vitamin B1

20.7%0.25mg

Thiamine

0.03 mgvs0.25 mg

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

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3.5%0.046mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.046 mgvs0.17 mg

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

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1.7%0.27mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs5.5 mg

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

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Vitamin B5

23.5%1.18mg

Pantothenic acid

NA mgvs1.18 mg

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

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2.85%0.037mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.037 mgvs0.73 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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0.79%3.15μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

3.15 μgvs93 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

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 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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0.68%0.1mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.1 mgvs0.28 mg

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

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0.59%0.71μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0.71 μgvs9.66 μg

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

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Minerals

Popcorn, sugar syrup/caramel, fat-freevs Baked Red Potatoes

1.4%14mg

Calcium

3.1%31mg

14 mgvs31 mg

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

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12.2%0.11mg

Copper

66.7%0.6mg

0.11 mgvs0.6 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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7.87%0.63mg

Iron

30%2.4mg

0.63 mgvs2.4 mg

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

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5.06%21.3mg

Magnesium

23%97mg

21.3 mgvs97 mg

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

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Manganese

26%0.6mg

NA mgvs0.6 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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6.2%43.3mg

Phosphorus

35.5%248mg

43.3 mgvs248 mg

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

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2.55%86.6mg

Potassium

55.3%1879mg

86.6 mgvs1879 mg

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

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5.15%2.83μg

Selenium

2.83 μgvsNA μg

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

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15%225mg

Sodium

2.76%41.4mg

225 mgvs41.4 mg

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

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4.44%0.49mg

Zinc

12.5%1.38mg

0.49 mgvs1.38 mg

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

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0.13%4.72g

Water

7.15%264g

4.72 gvs264 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, sugar syrup/caramel, fat-free vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 8.3 times more Vitamin B1, 3.8 times more Vitamin B2, 20.4 times more Vitamin B3, 19.8 times more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 13.6 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Popcorn, sugar syrup/caramel, fat-free vs Baked Red Potatoes:

Popcorn, sugar syrup/caramel, fat-free has 5.4 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Calcium, 5.4 times more Copper, 3.8 times more Iron, 4.5 times more Magnesium, 5.7 times more Phosphorus, 21.7 times more Potassium, 2.8 times more Zinc and 56 times more Water than Popcorn, sugar syrup/caramel, fat-free.

Comparison of macro-nutrients per 300 calories:

Popcorn, sugar syrup/caramel, fat-free has 10.3 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Omega 3, 3.2 times more Fiber and 5 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
Both Popcorn, sugar syrup/caramel, fat-free and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Popcorn, sugar syrup/caramel, fat-free as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Popcorn, sugar syrup/caramel, fat-freeVS Fat Free Potato ChipsBaked Red PotatoesVS Fat Free Potato ChipsPopcorn, sugar syrup/caramel, fat-freeVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Popcorn, sugar syrup/caramel, fat-freeVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Popcorn, sugar syrup/caramel, fat-free or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: