Comparing Nutrients in 300 calories Baked PotatoesVS Shallots

Weight per 300 calories

Baked Potatoes

323g

Shallots

417g

Baked Potatoes have 1.3 times more energy per 100g than Shallots. It has average energy density when compared to other foods. Raw Shallots having average energy density.

Which food has more nutrients per 300 calories - Baked Potatoes or Shallots?

Macros Ratio

Protein Fat Carbs

Baked Potatoes

10%

89%

Shallots

13%

86%

300 kcal ▼

Macro Nutrients

Baked Potatoesvs Shallots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.43%0.42g

Fat

0.43%0.42g

0.42 gvs0.42 g

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

Find Vegetables rich in Fat

0.34%0.11g

Saturated Fat

0.22%0.071g

0.11 gvs0.071 g

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

Find Vegetables rich in Saturated Fat

2.62%0.042g

Omega 3

0.52%0.008g

0.042 gvs0.008 g

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

Find Vegetables rich in Omega 3

0.82%0.14g

Omega 6

0.91%0.15g

0.14 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

52.5%68.2g

Carbohydrate

54%70g

68.2 gvs70 g

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

Find Vegetables rich in Carbohydrate

5.25%3.8g

Sugars

45.2%32.8g

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

3.8 gvs32.8 g

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

Find Vegetables rich in Sugars

1.5%1.1g

Fructose

≤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]

1.1 gvsNA g

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

Find Vegetables rich in Fructose

%1.4g

Glucose

1.4 gvsNA g

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

Find Vegetables rich in Glucose

%1.3g

Sucrose

1.3 gvsNA g

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

Find Vegetables rich in Sucrose

18.7%7.1g

Fiber

35%13.3g

7.1 gvs13.3 g

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

Find Vegetables rich in Fiber

14.4%8.06g

Protein

18.6%10.4g

8.06 gvs10.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Potatoesvs Shallots

0.36%3.23μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.23 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

17.2%0.21mg

Vitamin B1

21%0.25mg

Thiamine

0.21 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

12%0.15mg

Vitamin B2

6.4%0.083mg

Riboflavin

0.15 mgvs0.083 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

28.4%4.55mg

Vitamin B3

5.2%0.83mg

Niacin, nicotinic acid, niacinamide

4.55 mgvs0.83 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

24.3%1.2mg

Vitamin B5

24%1.2mg

Pantothenic acid

1.2 mgvs1.2 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

77%1mg

Vitamin B6

111%1.44mg

Pyridoxine

1 mgvs1.44 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

22.6%90μg

Vitamin B9

35.4%142μg

Folates and Folic Acid

90 μgvs142 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

34.4%31mg

Vitamin C

37%33.3mg

Ascorbic acid

31 mgvs33.3 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.86%0.13mg

Vitamin E

1.1%0.17mg

Tocopherols and Tocotrienols

0.13 mgvs0.17 mg

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

Find Vegetables rich in Vitamin E

5.38%6.45μg

Vitamin K

2.78%3.33μg

Phytomenadione or phylloquinone

6.45 μgvs3.33 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked Potatoesvs Shallots

4.84%48.4mg

Calcium

15.4%154mg

48.4 mgvs154 mg

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

Find Vegetables rich in Calcium

42.3%0.38mg

Copper

40.7%0.37mg

0.38 mgvs0.37 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

43.5%3.5mg

Iron

62.5%5mg

3.5 mgvs5 mg

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

Find Vegetables rich in Iron

21.5%90mg

Magnesium

21%87.5mg

90 mgvs87.5 mg

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

Find Vegetables rich in Magnesium

30.7%0.71mg

Manganese

53%1.2mg

0.71 mgvs1.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

32.3%226mg

Phosphorus

35.7%250mg

226 mgvs250 mg

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

Find Vegetables rich in Phosphorus

50.8%1726mg

Potassium

41%1392mg

1726 mgvs1392 mg

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

Find Vegetables rich in Potassium

2.35%1.3μg

Selenium

9.1%5μg

1.3 μgvs5 μg

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

Find Vegetables rich in Selenium

2.15%32.3mg

Sodium

3.33%50mg

32.3 mgvs50 mg

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

Find Vegetables rich in Sodium

10.6%1.16mg

Zinc

15%1.67mg

1.16 mgvs1.67 mg

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

Find Vegetables rich in Zinc

6.53%242g

Water

9%333g

242 gvs333 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Baked Potatoes vs Shallots:

Whole Baked Potatoes have 1.9 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.9 times more Vitamin K than Raw Shallots.
While Raw Shallots contain 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Whole Baked Potatoes.
Both Whole Baked Potatoes and Raw Shallots have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 300 kcal.
Both Whole Baked Potatoes as well as Raw Shallots have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Potatoes vs Shallots:

Whole Baked Potatoes have 1.2 times more Potassium than Raw Shallots.
While Raw Shallots contain 3.2 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese, 3.9 times more Selenium, 1.6 times more Sodium, 1.4 times more Zinc and 1.4 times more Water than Whole Baked Potatoes.
Both Whole Baked Potatoes and Raw Shallots have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Shallots contain 8.6 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Whole Baked Potatoes.
Both Whole Baked Potatoes and Raw Shallots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Whole Baked Potatoes as well as Raw Shallots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked PotatoesVS Microwaved PotatoesShallotsVS Microwaved PotatoesBaked PotatoesVS Dry CarrotShallotsVS Dry Carrot

Compare Foods

Comparing Nutrients in 300 calories Baked PotatoesVS Shallots

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Potatoes or Shallots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: