Comparing Nutrients in 300 calories Baked Red PotatoesVS Sweetened Dried Mango

Weight per 300 calories

Baked Red Potatoes

345g

Sweetened Dried Mango

94g

Sweetened Dried Mango has 3.7 times more energy per unit of mass than Baked Whole Red Potatoes, which is 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 Sweetened Dried Mango?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Sweetened Dried Mango

94%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Sweetened Dried Mango

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

1.14%1.1g

0.52 gvs1.1 g

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

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0.43%0.14g

Saturated Fat

0.84%0.27g

0.14 gvs0.27 g

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

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3.23%0.052g

Omega 3

9.46%0.15g

0.052 gvs0.15 g

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

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0.99%0.17g

Omega 6

0.34%0.057g

0.17 gvs0.057 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

57%74g

67.6 gvs74 g

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

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6.8%4.93g

Sugars

86%62.3g

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

4.93 gvs62.3 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

5.94%2.26g

6.2 gvs2.26 g

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

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14%7.93g

Protein

4.1%2.3g

7.93 gvs2.3 g

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

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Vitamins

Baked Red Potatoesvs Sweetened Dried Mango

0.38%3.45μg

Vitamin A

7%63μg

RAE, retinol activity equivalents

3.45 μgvs63 μg

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

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20.7%0.25mg

Vitamin B1

4.86%0.058mg

Thiamine

0.25 mgvs0.058 mg

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

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13.3%0.17mg

Vitamin B2

6.15%0.08mg

Riboflavin

0.17 mgvs0.08 mg

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

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34.4%5.5mg

Vitamin B3

11.8%1.9mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs1.9 mg

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

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23.5%1.18mg

Vitamin B5

Pantothenic acid

1.18 mgvsNA mg

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

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56.2%0.73mg

Vitamin B6

24%0.31mg

Pyridoxine

0.73 mgvs0.31 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

16%64μg

Folates and Folic Acid

93 μgvs64 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

44.2%39.8mg

Ascorbic acid

43.4 mgvs39.8 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

25.2%3.8mg

Tocopherols and Tocotrienols

0.28 mgvs3.8 mg

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

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8.05%9.66μg

Vitamin K

10.3%12.4μg

Phytomenadione or phylloquinone

9.66 μgvs12.4 μg

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

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Minerals

Baked Red Potatoesvs Sweetened Dried Mango

3.1%31mg

Calcium

0%0mg

31 mgvs0 mg

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

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66.7%0.6mg

Copper

31.3%0.28mg

0.6 mgvs0.28 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

2.7%0.22mg

2.4 mgvs0.22 mg

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

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23%97mg

Magnesium

4.48%19mg

97 mgvs19 mg

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

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26%0.6mg

Manganese

409%9.4mg

0.6 mgvs9.4 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

6.7%47mg

248 mgvs47 mg

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

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55.3%1879mg

Potassium

7.7%262mg

1879 mgvs262 mg

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

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Selenium

3.6%1.97μg

NA μgvs1.97 μg

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

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2.76%41.4mg

Sodium

10%152mg

41.4 mgvs152 mg

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

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12.5%1.38mg

Zinc

2.56%0.28mg

1.38 mgvs0.28 mg

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

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7.15%264g

Water

0.42%15.6g

264 gvs15.6 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 Sweetened Dried Mango:

Baked Whole Red Potatoes have 4.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Sweetened Dried Mango.
While Sweetened Dried Mango contains 18.3 times more Vitamin A, 13.7 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Sweetened Dried Mango have similar amounts of Vitamin C per 300 kcal.
Both Baked Whole Red Potatoes as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Sweetened Dried Mango:

Baked Whole Red Potatoes have more Calcium, 2.1 times more Copper, 11.2 times more Iron, 5.1 times more Magnesium, 5.3 times more Phosphorus, 7.2 times more Potassium, 4.9 times more Zinc and 16.9 times more Water than Sweetened Dried Mango.
While Sweetened Dried Mango contains 15.8 times more Manganese and 3.7 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 2.8 times more Fiber and 3.4 times more Protein than Sweetened Dried Mango.
While Sweetened Dried Mango contains 2.9 times more Omega 3 and 12.6 times more Sugars than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Sweetened Dried Mango have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Sweetened Dried Mango 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 SaltSweetened Dried MangoVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Cantaloupe MelonsSweetened Dried MangoVS Cantaloupe Melons

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Sweetened Dried Mango

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Sweetened Dried Mango?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: