Comparing Nutrients in 300 calories Baked White PotatoesVS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

Baked White Potatoes

326g

Unsweetened Ready-to-drink Coconut Water

1667g

Baked White Potatoes have 5.1 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has average energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Unsweetened Ready-to-drink Coconut Water

95%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Unsweetened Ready-to-drink Coconut Water

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

54.4%70.7g

68.7 gvs70.7 g

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

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6.9%5g

Sugars

90%65.3g

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

5 gvs65.3 g

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

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1.6%1.17g

Fructose

49%35.7g

≤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 gvs35.7 g

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

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%2.05g

Glucose

%13.7g

2.05 gvs13.7 g

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

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%1.3g

Sucrose

%16g

1.3 gvs16 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

6.55%3.67g

6.85 gvs3.67 g

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

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Vitamins

Baked White Potatoesvs Unsweetened Ready-to-drink Coconut Water

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

41.7%0.5mg

Thiamine

0.16 mgvs0.5 mg

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

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10.8%0.14mg

Vitamin B2

0%0mg

Riboflavin

0.14 mgvs0 mg

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

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31%5mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

5 mgvs0 mg

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

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25%1.25mg

Vitamin B5

Pantothenic acid

1.25 mgvsNA mg

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

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53%0.69mg

Vitamin B6

0%0mg

Pyridoxine

0.69 mgvs0 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

0%0μg

Folates and Folic Acid

124 μgvs0 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

183%165mg

Ascorbic acid

41 mgvs165 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 Unsweetened Ready-to-drink Coconut Water

3.26%32.6mg

Calcium

11.7%117mg

32.6 mgvs117 mg

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

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46%0.41mg

Copper

15%0.13mg

0.41 mgvs0.13 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

6.25%0.5mg

2.1 mgvs0.5 mg

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

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21%88mg

Magnesium

24%100mg

88 mgvs100 mg

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

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26.8%0.62mg

Manganese

160%3.7mg

0.62 mgvs3.7 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

12%83.3mg

245 mgvs83.3 mg

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

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52%1774mg

Potassium

81%2750mg

1774 mgvs2750 mg

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

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2.96%1.63μg

Selenium

0%0μg

1.63 μgvs0 μg

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

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1.52%23mg

Sodium

29%433mg

23 mgvs433 mg

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

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10.4%1.14mg

Zinc

3.03%0.33mg

1.14 mgvs0.33 mg

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

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6.65%246g

Water

43%1584g

246 gvs1584 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 Unsweetened Ready-to-drink Coconut Water:

Baked Whole White Potatoes have more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 3.2 times more Vitamin B1 and 4 times more Vitamin C than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Unsweetened Ready-to-drink Coconut Water:

Baked Whole White Potatoes have 3.1 times more Copper, 4.2 times more Iron, 2.9 times more Phosphorus and 3.4 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 3.6 times more Calcium, 6 times more Manganese, 1.6 times more Potassium, 19 times more Sodium and 6.4 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Unsweetened Ready-to-drink Coconut Water have similar amounts of Magnesium per 300 kcal.
Both Baked Whole White Potatoes as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have more Omega 3, more Fiber and 1.9 times more Protein than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 13.1 times more Sugars and 30.4 times more Fructose than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Unsweetened Ready-to-drink Coconut Water 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 PotatoesUnsweetened Ready-to-drink Coconut WaterVS Baked Red PotatoesBaked White PotatoesVS Shelf Stable Unsweetened Almond MilkUnsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: