Comparing Nutrients in 300 calories Baked Red PotatoesVS Cookies, gluten-free, lemon wafer

Weight per 300 calories

Baked Red Potatoes

345g

Cookies, gluten-free, lemon wafer

58.3g

Cookies, gluten-free, lemon wafer have 5.9 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Cookies, gluten-free, lemon wafer

42%

58%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Cookies, gluten-free, lemon wafer

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

14.5%14g

0.52 gvs14 g

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

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0.43%0.14g

Saturated Fat

19%6.1g

0.14 gvs6.1 g

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

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3.23%0.052g

Omega 3

3.57%0.057g

0.052 gvs0.057 g

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

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0.99%0.17g

Omega 6

8.76%1.5g

0.17 gvs1.5 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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52%67.6g

Carbohydrate

33.3%43.3g

67.6 gvs43.3 g

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

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6.8%4.93g

Sugars

34%24.6g

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

4.93 gvs24.6 g

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

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2.1%1.5g

Fructose

0%0g

≤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 gvs0 g

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

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%1.9g

Glucose

%0g

1.9 gvs0 g

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

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%1.55g

Sucrose

%24.6g

1.55 gvs24.6 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

0%0g

7.93 gvs0 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 Red Potatoesvs Cookies, gluten-free, lemon wafer

0.38%3.45μg

Vitamin A

RAE, retinol activity equivalents

3.45 μgvsNA μg

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

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20.7%0.25mg

Vitamin B1

2.2%0.026mg

Thiamine

0.25 mgvs0.026 mg

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

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13.3%0.17mg

Vitamin B2

3.3%0.043mg

Riboflavin

0.17 mgvs0.043 mg

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

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34.4%5.5mg

Vitamin B3

0.24%0.038mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs0.038 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

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

Cobalamin

0 μgvsNA μg

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

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48.3%43.4mg

Vitamin C

Ascorbic acid

43.4 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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1.84%0.28mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

0.28 mgvs1.8 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 Cookies, gluten-free, lemon wafer

3.1%31mg

Calcium

0.52%5.24mg

31 mgvs5.24 mg

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

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66.7%0.6mg

Copper

0%0mg

0.6 mgvs0 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

1.3%0.1mg

2.4 mgvs0.1 mg

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

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23%97mg

Magnesium

0.42%1.75mg

97 mgvs1.75 mg

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

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26%0.6mg

Manganese

0.48%0.011mg

0.6 mgvs0.011 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

3.25%22.7mg

248 mgvs22.7 mg

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

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55.3%1879mg

Potassium

0.62%21mg

1879 mgvs21 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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2.76%41.4mg

Sodium

4.3%64.7mg

41.4 mgvs64.7 mg

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

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12.5%1.38mg

Zinc

0.16%0.017mg

1.38 mgvs0.017 mg

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

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7.15%264g

Water

0.018%0.65g

264 gvs0.65 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 Cookies, gluten-free, lemon wafer:

Baked Whole Red Potatoes have 9.5 times more Vitamin B1, 4 times more Vitamin B2, 145.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 6.6 times more Vitamin E than Baked Whole Red Potatoes.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cookies, gluten-free, lemon wafer:

Baked Whole Red Potatoes have 5.9 times more Calcium, more Copper, 23 times more Iron, 55.2 times more Magnesium, 53.9 times more Manganese, 10.9 times more Phosphorus, 89.6 times more Potassium, 78.9 times more Zinc and 405.2 times more Water than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 1.6 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 1.6 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 27.2 times more Fat, 44.3 times more Saturated Fat, 8.8 times more Omega 6 and 5 times more Sugars than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Cookies, gluten-free, lemon wafer have similar amounts of Energy and Omega 3 per 300 kcal.
Both Baked Whole Red Potatoes as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCookies, gluten-free, lemon waferVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Cookies, gluten-free, lemon wafer

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Cookies, gluten-free, lemon wafer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: