Comparing Nutrients in 300 calories Baked Red PotatoesVS Boysenberries, canned, heavy syrup

Weight per 300 calories

Baked Red Potatoes

345g

Boysenberries, canned, heavy syrup

341g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Boysenberries, canned, heavy syrup?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boysenberries, canned, heavy syrup

95%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boysenberries, canned, heavy syrup

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

0.42%0.41g

0.52 gvs0.41 g

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

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0.43%0.14g

Saturated Fat

0.043%0.014g

0.14 gvs0.014 g

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

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3.23%0.052g

Omega 3

4.9%0.078g

0.052 gvs0.078 g

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

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0.99%0.17g

Omega 6

0.9%0.15g

0.17 gvs0.15 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

58.5%76g

67.6 gvs76 g

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

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6.8%4.93g

Sugars

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

4.93 gvsNA 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

23.3%8.86g

6.2 gvs8.86 g

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

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14%7.93g

Protein

6.03%3.38g

7.93 gvs3.38 g

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

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Vitamins

Baked Red Potatoesvs Boysenberries, canned, heavy syrup

0.38%3.45μg

Vitamin A

0.76%6.8μg

RAE, retinol activity equivalents

3.45 μgvs6.8 μg

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

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20.7%0.25mg

Vitamin B1

7.4%0.089mg

Thiamine

0.25 mgvs0.089 mg

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

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13.3%0.17mg

Vitamin B2

7.6%0.099mg

Riboflavin

0.17 mgvs0.099 mg

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

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34.4%5.5mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs0.78 mg

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

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23.5%1.18mg

Vitamin B5

8.93%0.45mg

Pantothenic acid

1.18 mgvs0.45 mg

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

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56.2%0.73mg

Vitamin B6

9.97%0.13mg

Pyridoxine

0.73 mgvs0.13 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

29%116μg

Folates and Folic Acid

93 μgvs116 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

23.5%21mg

Ascorbic acid

43.4 mgvs21 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

Tocopherols and Tocotrienols

0.28 mgvsNA mg

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

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8.05%9.66μg

Vitamin K

Phytomenadione or phylloquinone

9.66 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Boysenberries, canned, heavy syrup

3.1%31mg

Calcium

6.14%61.4mg

31 mgvs61.4 mg

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

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66.7%0.6mg

Copper

26.5%0.24mg

0.6 mgvs0.24 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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30%2.4mg

Iron

18.3%1.47mg

2.4 mgvs1.47 mg

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

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23%97mg

Magnesium

8.93%37.5mg

97 mgvs37.5 mg

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

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26%0.6mg

Manganese

37%0.85mg

0.6 mgvs0.85 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

4.87%34mg

248 mgvs34 mg

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

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55.3%1879mg

Potassium

9.02%307mg

1879 mgvs307 mg

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

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Selenium

2.48%1.36μg

NA μgvs1.36 μg

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

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2.76%41.4mg

Sodium

0.68%10.2mg

41.4 mgvs10.2 mg

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

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12.5%1.38mg

Zinc

5.9%0.65mg

1.38 mgvs0.65 mg

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

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7.15%264g

Water

7.03%260g

264 gvs260 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 Boysenberries, canned, heavy syrup:

Baked Whole Red Potatoes have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 7 times more Vitamin B3, 2.6 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.1 times more Vitamin C than Boysenberries, canned, heavy syrup.
Both Baked Whole Red Potatoes and Boysenberries, canned, heavy syrup have similar amounts of Vitamin B9 per 300 kcal.
Both Baked Whole Red Potatoes as well as Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Boysenberries, canned, heavy syrup:

Baked Whole Red Potatoes have 2.5 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 7.3 times more Phosphorus, 6.1 times more Potassium and 2.1 times more Zinc than Boysenberries, canned, heavy syrup.
While Boysenberries, canned, heavy syrup contain 2 times more Calcium and 1.4 times more Manganese than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boysenberries, canned, heavy syrup have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 2.3 times more Protein than Boysenberries, canned, heavy syrup.
While Boysenberries, canned, heavy syrup contain 1.5 times more Omega 3 and 1.4 times more Fiber than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boysenberries, canned, heavy syrup have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Boysenberries, canned, heavy syrup 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 SaltBoysenberries, canned, heavy syrupVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen BoysenberriesBoysenberries, canned, heavy syrupVS Frozen Boysenberries

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Boysenberries, canned, heavy syrup

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Boysenberries, canned, heavy syrup?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: