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Comparing Nutrients in 300 calories Russet PotatoesVS White Potatoes

Weight per 300 calories

Russet Potatoes
380g
White Potatoes
435g

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

Which food has more nutrients per 300 calories - Russet Potatoes or White Potatoes?

Macros Ratio

Protein Fat Carbs

Russet Potatoes
10%
1%
89%
White Potatoes
10%
1%
89%
300 kcal ▼

Macro Nutrients

Russet Potatoesvs White Potatoes
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
0.31%0.3g
Fat
0.45%0.43g
0.3 gvs0.43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g
Saturated Fat
0.35%0.11g
0.099 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.37%0.038g
Omega 3
2.7%0.043g
0.038 gvs0.043 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g
Omega 6
0.82%0.14g
0.12 gvs0.14 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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52.8%68.6g
Carbohydrate
52.5%68.3g
68.6 gvs68.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
3.25%2.35g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.35 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.2%0.87g
Fructose
2.04%1.48g
≤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]
0.87 gvs1.48 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.95g
Glucose
%2.3g
0.95 gvs2.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.49g
Sucrose
%1.2g
0.49 gvs1.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.94g
Fiber
27.5%10.4g
4.94 gvs10.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
14.5%8.13g
Protein
13%7.3g
8.13 gvs7.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Russet Potatoesvs White Potatoes
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26%0.31mg
Vitamin B1
25.7%0.31mg
Thiamine
0.31 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.64%0.13mg
Vitamin B2
11.4%0.15mg
Riboflavin
0.13 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.6%3.93mg
Vitamin B3
29%4.63mg
Niacin, nicotinic acid, niacinamide
3.93 mgvs4.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.14mg
Vitamin B5
24.4%1.22mg
Pantothenic acid
1.14 mgvs1.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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101%1.3mg
Vitamin B6
68%0.88mg
Pyridoxine
1.3 mgvs0.88 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.3%53μg
Vitamin B9
19.6%78.3μg
Folates and Folic Acid
53 μgvs78.3 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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24%21.6mg
Vitamin C
44%39.6mg
Ascorbic acid
21.6 mgvs39.6 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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0.25%0.038mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.038 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.7%6.84μg
Vitamin K
5.8%6.96μg
Phytomenadione or phylloquinone
6.84 μgvs6.96 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Russet Potatoesvs White Potatoes
4.94%49.4mg
Calcium
3.9%39mg
49.4 mgvs39 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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43.5%0.39mg
Copper
56%0.5mg
0.39 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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41%3.27mg
Iron
28.3%2.26mg
3.27 mgvs2.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.8%87.3mg
Magnesium
21.7%91mg
87.3 mgvs91 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg
Manganese
27.4%0.63mg
0.6 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
30%209mg
Phosphorus
38.5%270mg
209 mgvs270 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
46.6%1584mg
Potassium
52%1770mg
1584 mgvs1770 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.76%1.5μg
Selenium
2.37%1.3μg
1.5 μgvs1.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.27%19mg
Sodium
4.64%69.6mg
19 mgvs69.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
11.5%1.26mg
1.1 mgvs1.26 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.07%298g
Water
9.6%355g
298 gvs355 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 Russet Potatoes vs White Potatoes:
Comparing minerals per 300 calories for Russet Potatoes vs White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Russet PotatoesVS Red PotatoesWhite PotatoesVS Red Potatoes
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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