Comparing Nutrients in 300 calories Baked Red PotatoesVS Fast-food Cola

Weight per 300 calories

Baked Red Potatoes

345g

Fast-food Cola

811g

Baked Red Potatoes have 2.4 times more energy per 100g than Fast-food Cola. It has average energy density when compared to other foods. Carbonated Fast-food Cola having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Fast-food Cola?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Fast-food Cola

99%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Fast-food Cola

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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0.53%0.52g

Fat

0.17%0.16g

0.52 gvs0.16 g

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

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0.43%0.14g

Saturated Fat

0%0g

0.14 gvs0 g

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

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3.23%0.052g

Omega 3

0%0g

0.052 gvs0 g

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

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0.99%0.17g

Omega 6

0%0g

0.17 gvs0 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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52%67.6g

Carbohydrate

59.6%77.5g

67.6 gvs77.5 g

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

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6.8%4.93g

Sugars

100%72.7g

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

4.93 gvs72.7 g

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

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2.1%1.5g

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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

0%0g

6.2 gvs0 g

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

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14%7.93g

Protein

1%0.57g

7.93 gvs0.57 g

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

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Vitamins

Baked Red Potatoesvs Fast-food Cola

0.38%3.45μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.45 μgvs0 μg

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

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20.7%0.25mg

Vitamin B1

0%0mg

Thiamine

0.25 mgvs0 mg

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

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13.3%0.17mg

Vitamin B2

0%0mg

Riboflavin

0.17 mgvs0 mg

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

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34.4%5.5mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs0 mg

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

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23.5%1.18mg

Vitamin B5

0%0mg

Pantothenic acid

1.18 mgvs0 mg

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

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56.2%0.73mg

Vitamin B6

0%0mg

Pyridoxine

0.73 mgvs0 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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23.3%93μg

Vitamin B9

0%0μg

Folates and Folic Acid

93 μgvs0 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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48.3%43.4mg

Vitamin C

0%0mg

Ascorbic acid

43.4 mgvs0 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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1.84%0.28mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.28 mgvs0 mg

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

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8.05%9.66μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.66 μgvs0 μg

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

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Minerals

Baked Red Potatoesvs Fast-food Cola

3.1%31mg

Calcium

1.62%16.2mg

31 mgvs16.2 mg

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

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66.7%0.6mg

Copper

0.9%0.008mg

0.6 mgvs0.008 mg

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

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Fluoride

11.6%462μg

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

NA μgvs462 μg

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

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30%2.4mg

Iron

11%0.89mg

2.4 mgvs0.89 mg

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

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23%97mg

Magnesium

0%0mg

97 mgvs0 mg

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

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26%0.6mg

Manganese

0.71%0.016mg

0.6 mgvs0.016 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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35.5%248mg

Phosphorus

11.6%81mg

248 mgvs81 mg

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

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55.3%1879mg

Potassium

0.48%16.2mg

1879 mgvs16.2 mg

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

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Selenium

1.47%0.81μg

NA μgvs0.81 μg

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

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2.76%41.4mg

Sodium

2.16%32.4mg

41.4 mgvs32.4 mg

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

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12.5%1.38mg

Zinc

1.47%0.16mg

1.38 mgvs0.16 mg

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

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7.15%264g

Water

19.8%732g

264 gvs732 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 Baked Red Potatoes vs Fast-food Cola:

Baked Whole Red Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Carbonated Fast-food Cola.
Both Baked Whole Red Potatoes as well as Carbonated Fast-food Cola have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Fast-food Cola:

Baked Whole Red Potatoes have 1.9 times more Calcium, 74 times more Copper, 2.7 times more Iron, more Magnesium, 36.8 times more Manganese, 3.1 times more Phosphorus, 115.9 times more Potassium and 8.5 times more Zinc than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 2.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have more Omega 3, more Fiber and 14 times more Protein than Carbonated Fast-food Cola.
While Carbonated Fast-food Cola contains 14.7 times more Sugars than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Carbonated Fast-food Cola have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Carbonated Fast-food Cola have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltFast-food ColaVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Concentrate Fruit Punch Juice DrinkFast-food ColaVS Frozen Concentrate Fruit Punch Juice Drink

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Fast-food Cola

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Fast-food Cola?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: