Comparing Nutrients in 300 calories Baked White PotatoesVS Light Beer

Weight per 300 calories

Baked White Potatoes

326g

Light Beer

1035g

Baked White Potatoes have 3.2 times more energy per 100g than Light Beer. It has average energy density when compared to other foods. Light Beer having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Light Beer?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Light Beer

13%

87%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Light Beer

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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0.5%0.49g

Fat

0%0g

0.49 gvs0 g

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

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0.41%0.13g

Saturated Fat

0%0g

0.13 gvs0 g

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

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3.06%0.049g

Omega 3

0%0g

0.049 gvs0 g

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

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0.94%0.16g

Omega 6

0%0g

0.16 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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53%68.7g

Carbohydrate

13%17g

68.7 gvs17 g

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

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6.9%5g

Sugars

1.3%0.93g

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

5 gvs0.93 g

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

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1.6%1.17g

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]

1.17 gvs0 g

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

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%2.05g

Glucose

%0.93g

2.05 gvs0.93 g

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

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%1.3g

Sucrose

%0g

1.3 gvs0 g

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

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18%6.85g

Fiber

0%0g

6.85 gvs0 g

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

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12.2%6.85g

Protein

4.43%2.5g

6.85 gvs2.5 g

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

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Vitamins

Baked White Potatoesvs Light Beer

0.36%3.26μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.26 μgvs0 μg

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

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13%0.16mg

Vitamin B1

4.3%0.052mg

Thiamine

0.16 mgvs0.052 mg

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

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10.8%0.14mg

Vitamin B2

12%0.16mg

Riboflavin

0.14 mgvs0.16 mg

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

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31%5mg

Vitamin B3

25.3%4.04mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.04 mg

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

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25%1.25mg

Vitamin B5

6.2%0.31mg

Pantothenic acid

1.25 mgvs0.31 mg

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

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53%0.69mg

Vitamin B6

27%0.35mg

Pyridoxine

0.69 mgvs0.35 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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31%124μg

Vitamin B9

15.5%62μg

Folates and Folic Acid

124 μgvs62 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

8.62%0.21μg

Cobalamin

0 μgvs0.21 μg

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

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45.7%41mg

Vitamin C

0%0mg

Ascorbic acid

41 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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0.87%0.13mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

0.13 mgvs0 mg

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

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7.34%8.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.8 μgvs0 μg

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

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Minerals

Baked White Potatoesvs Light Beer

3.26%32.6mg

Calcium

4.14%41.4mg

32.6 mgvs41.4 mg

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

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46%0.41mg

Copper

6.9%0.062mg

0.41 mgvs0.062 mg

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

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Fluoride

11.7%469μg

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

NA μgvs469 μg

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

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26%2.1mg

Iron

3.88%0.31mg

2.1 mgvs0.31 mg

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

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21%88mg

Magnesium

12.3%51.7mg

88 mgvs51.7 mg

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

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26.8%0.62mg

Manganese

2.7%0.062mg

0.62 mgvs0.062 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%245mg

Phosphorus

17.7%124mg

245 mgvs124 mg

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

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52%1774mg

Potassium

6.4%217mg

1774 mgvs217 mg

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

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2.96%1.63μg

Selenium

7.52%4.14μg

1.63 μgvs4.14 μg

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

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1.52%23mg

Sodium

2.76%41.4mg

23 mgvs41.4 mg

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

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10.4%1.14mg

Zinc

0.94%0.1mg

1.14 mgvs0.1 mg

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

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6.65%246g

Water

26.5%982g

246 gvs982 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 White Potatoes vs Light Beer:

Baked Whole White Potatoes have 3 times more Vitamin B1, 1.2 times more Vitamin B3, 4 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Light Beer.
While Light Beer contains more Vitamin B12 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Light Beer have similar amounts of Vitamin B2 per 300 kcal.
Both Baked Whole White Potatoes as well as Light Beer have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Light Beer:

Baked Whole White Potatoes have 6.7 times more Copper, 6.7 times more Iron, 1.7 times more Magnesium, 9.9 times more Manganese, 2 times more Phosphorus, 8.2 times more Potassium and 11 times more Zinc than Light Beer.
While Light Beer contains 1.3 times more Calcium, 2.5 times more Selenium and 4 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have more Omega 3, 4.1 times more Carbohydrate, 5.4 times more Sugars, more Fiber and 2.8 times more Protein than Light Beer.
Both Baked Whole White Potatoes and Light Beer have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Light Beer have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesLight BeerVS Baked Red PotatoesBaked White PotatoesVS BUD LIGHT BeerLight BeerVS BUD LIGHT Beer

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Light Beer

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Light Beer?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: