Comparing Nutrients in 300 calories Baked White PotatoesVS Amaranth Leaves

Weight per 300 calories

Baked White Potatoes

326g

Amaranth Leaves

1304g

Baked White Potatoes have 4 times more energy per 100g than Amaranth Leaves. It has average energy density when compared to other foods. Raw Amaranth Leaves having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Amaranth Leaves?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Amaranth Leaves

34%

10%

56%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Amaranth Leaves

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

0.5%0.49g

Fat

4.44%4.3g

0.49 gvs4.3 g

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

Find Vegetables rich in Fat

0.41%0.13g

Saturated Fat

3.7%1.2g

0.13 gvs1.2 g

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

Find Vegetables rich in Saturated Fat

3.06%0.049g

Omega 3

1.63%0.026g

0.049 gvs0.026 g

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

Find Vegetables rich in Omega 3

0.94%0.16g

Omega 6

11%1.9g

0.16 gvs1.9 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

53%68.7g

Carbohydrate

40.3%52.4g

68.7 gvs52.4 g

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

Find Vegetables rich in Carbohydrate

6.9%5g

Sugars

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

5 gvsNA g

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

Find Vegetables rich in Sugars

1.6%1.17g

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]

1.17 gvsNA g

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

Find Vegetables rich in Fructose

%2.05g

Glucose

2.05 gvsNA g

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

Find Vegetables rich in Glucose

%1.3g

Sucrose

1.3 gvsNA g

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

Find Vegetables rich in Sucrose

18%6.85g

Fiber

6.85 gvsNA g

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

Find Vegetables rich in Fiber

12.2%6.85g

Protein

57.3%32g

6.85 gvs32 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 White Potatoesvs Amaranth Leaves

0.36%3.26μg

Vitamin A

212%1904μg

RAE, retinol activity equivalents

3.26 μgvs1904 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

13%0.16mg

Vitamin B1

29.3%0.35mg

Thiamine

0.16 mgvs0.35 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

10.8%0.14mg

Vitamin B2

159%2.06mg

Riboflavin

0.14 mgvs2.06 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31%5mg

Vitamin B3

53.6%8.6mg

Niacin, nicotinic acid, niacinamide

5 mgvs8.6 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

25%1.25mg

Vitamin B5

16.7%0.83mg

Pantothenic acid

1.25 mgvs0.83 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

193%2.5mg

Pyridoxine

0.69 mgvs2.5 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

31%124μg

Vitamin B9

277%1109μg

Folates and Folic Acid

124 μgvs1109 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

45.7%41mg

Vitamin C

628%565mg

Ascorbic acid

41 mgvs565 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

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

Find Vegetables rich in Vitamin E

7.34%8.8μg

Vitamin K

12391%14870μg

Phytomenadione or phylloquinone

8.8 μgvs14870 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Amaranth Leaves

3.26%32.6mg

Calcium

280%2804mg

32.6 mgvs2804 mg

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

Find Vegetables rich in Calcium

46%0.41mg

Copper

235%2.1mg

0.41 mgvs2.1 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

26%2.1mg

Iron

378%30.3mg

2.1 mgvs30.3 mg

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

Find Vegetables rich in Iron

21%88mg

Magnesium

171%717mg

88 mgvs717 mg

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

Find Vegetables rich in Magnesium

26.8%0.62mg

Manganese

502%11.5mg

0.62 mgvs11.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

35%245mg

Phosphorus

93%652mg

245 mgvs652 mg

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

Find Vegetables rich in Phosphorus

52%1774mg

Potassium

234%7970mg

1774 mgvs7970 mg

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

Find Vegetables rich in Potassium

2.96%1.63μg

Selenium

21.3%11.7μg

1.63 μgvs11.7 μg

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

Find Vegetables rich in Selenium

1.52%23mg

Sodium

17.4%261mg

23 mgvs261 mg

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

Find Vegetables rich in Sodium

10.4%1.14mg

Zinc

107%11.7mg

1.14 mgvs11.7 mg

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

Find Vegetables rich in Zinc

6.65%246g

Water

32.3%1196g

246 gvs1196 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Amaranth Leaves:

Baked Whole White Potatoes have 1.5 times more Vitamin B5 than Raw Amaranth Leaves.
While Raw Amaranth Leaves contain 584 times more Vitamin A, 2.3 times more Vitamin B1, 14.7 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6, 8.9 times more Vitamin B9, 13.7 times more Vitamin C and 1688.9 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Amaranth Leaves:

Raw Amaranth Leaves contain 86 times more Calcium, 5.1 times more Copper, 14.5 times more Iron, 8.1 times more Magnesium, 18.7 times more Manganese, 2.7 times more Phosphorus, 4.5 times more Potassium, 7.2 times more Selenium, 11.4 times more Sodium, 10.3 times more Zinc and 4.9 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.9 times more Omega 3 and 1.3 times more Carbohydrate than Raw Amaranth Leaves.
While Raw Amaranth Leaves contain 8.8 times more Fat, 9.1 times more Saturated Fat, 11.8 times more Omega 6 and 4.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Amaranth Leaves have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Amaranth Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesAmaranth LeavesVS Baked Red PotatoesBaked White PotatoesVS Cooked Amaranth LeavesAmaranth LeavesVS Cooked Amaranth Leaves

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Amaranth Leaves

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Amaranth Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: