Comparing Nutrients in 300 calories Baked White PotatoesVS Apricots, canned, water pack, without skin, solids and liquids

Weight per 300 calories

Baked White Potatoes

326g

Apricots, canned, water pack, without skin, solids and liquids

1364g

Baked White Potatoes have 4.2 times more energy per 100g than Apricots, canned, water pack, without skin, solids and liquids. It has average energy density when compared to other foods. Apricots, canned, water pack, without skin, solids and liquids having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Apricots, canned, water pack, without skin, solids and liquids?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Apricots, canned, water pack, without skin, solids and liquids

11%

88%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Apricots, canned, water pack, without skin, solids and liquids

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

0.42%0.41g

0.49 gvs0.41 g

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

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0.41%0.13g

Saturated Fat

0.085%0.027g

0.13 gvs0.027 g

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

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3.06%0.049g

Omega 3

0.049 gvsNA g

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

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0.94%0.16g

Omega 6

0.48%0.082g

0.16 gvs0.082 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

57.5%74.7g

68.7 gvs74.7 g

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

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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 .

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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 .

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

39.5%15g

6.85 gvs15 g

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

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12.2%6.85g

Protein

17%9.4g

6.85 gvs9.4 g

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

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Vitamins

Baked White Potatoesvs Apricots, canned, water pack, without skin, solids and liquids

0.36%3.26μg

Vitamin A

138%1241μg

RAE, retinol activity equivalents

3.26 μgvs1241 μg

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

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13%0.16mg

Vitamin B1

22.7%0.27mg

Thiamine

0.16 mgvs0.27 mg

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

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10.8%0.14mg

Vitamin B2

25%0.33mg

Riboflavin

0.14 mgvs0.33 mg

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

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31%5mg

Vitamin B3

37.2%5.96mg

Niacin, nicotinic acid, niacinamide

5 mgvs5.96 mg

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

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25%1.25mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.25 mgvs1.25 mg

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

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53%0.69mg

Vitamin B6

56.6%0.74mg

Pyridoxine

0.69 mgvs0.74 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

6.8%27.3μg

Folates and Folic Acid

124 μgvs27.3 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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45.7%41mg

Vitamin C

27.3%24.5mg

Ascorbic acid

41 mgvs24.5 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

Tocopherols and Tocotrienols

0.13 mgvsNA mg

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

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7.34%8.8μg

Vitamin K

Phytomenadione or phylloquinone

8.8 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Apricots, canned, water pack, without skin, solids and liquids

3.26%32.6mg

Calcium

11%109mg

32.6 mgvs109 mg

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

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46%0.41mg

Copper

103%0.93mg

0.41 mgvs0.93 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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26%2.1mg

Iron

92%7.36mg

2.1 mgvs7.36 mg

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

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21%88mg

Magnesium

29.2%123mg

88 mgvs123 mg

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

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26.8%0.62mg

Manganese

31.4%0.72mg

0.62 mgvs0.72 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

31%218mg

245 mgvs218 mg

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

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52%1774mg

Potassium

61.8%2100mg

1774 mgvs2100 mg

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

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2.96%1.63μg

Selenium

1.63 μgvsNA μg

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

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1.52%23mg

Sodium

10%150mg

23 mgvs150 mg

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

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10.4%1.14mg

Zinc

13.6%1.5mg

1.14 mgvs1.5 mg

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

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6.65%246g

Water

34.4%1274g

246 gvs1274 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 Apricots, canned, water pack, without skin, solids and liquids:

Baked Whole White Potatoes have 4.5 times more Vitamin B9 and 1.7 times more Vitamin C than Apricots, canned, water pack, without skin, solids and liquids.
While Apricots, canned, water pack, without skin, solids and liquids contain 380.5 times more Vitamin A, 1.7 times more Vitamin B1 and 2.3 times more Vitamin B2 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Apricots, canned, water pack, without skin, solids and liquids have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Baked Whole White Potatoes as well as Apricots, canned, water pack, without skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Apricots, canned, water pack, without skin, solids and liquids:

Apricots, canned, water pack, without skin, solids and liquids contain 3.3 times more Calcium, 2.2 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 6.6 times more Sodium, 1.3 times more Zinc and 5.2 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Apricots, canned, water pack, without skin, solids and liquids have similar amounts of Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Apricots, canned, water pack, without skin, solids and liquids contain 2.2 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Apricots, canned, water pack, without skin, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Apricots, canned, water pack, without skin, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesApricots, canned, water pack, without skin, solids and liquidsVS Baked Red PotatoesBaked White PotatoesVS Apricots, canned, juice pack, with skin, solids and liquidsApricots, canned, water pack, without skin, solids and liquidsVS Apricots, canned, juice pack, with skin, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Apricots, canned, water pack, without skin, solids and liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Apricots, canned, water pack, without skin, solids and liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: