Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Swiss Chard

Weight per 300 calories

Baked White Potatoes

326g

Boiled Swiss Chard

1500g

Baked White Potatoes have 4.6 times more energy per 100g than Boiled Swiss Chard. It has average energy density when compared to other foods. Boiled and Drained Swiss Chard having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Swiss Chard?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Boiled Swiss Chard

30%

67%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Boiled Swiss Chard

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

1.24%1.2g

0.49 gvs1.2 g

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

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0.41%0.13g

Saturated Fat

0.56%0.18g

0.13 gvs0.18 g

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

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3.06%0.049g

Omega 3

2.8%0.045g

0.049 gvs0.045 g

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

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0.94%0.16g

Omega 6

2.2%0.38g

0.16 gvs0.38 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

47.7%62g

68.7 gvs62 g

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

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6.9%5g

Sugars

22.8%16.5g

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

5 gvs16.5 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

83%31.5g

6.85 gvs31.5 g

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

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12.2%6.85g

Protein

50.4%28g

6.85 gvs28 g

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

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Vitamins

Baked White Potatoesvs Boiled Swiss Chard

0.36%3.26μg

Vitamin A

510%4590μg

RAE, retinol activity equivalents

3.26 μgvs4590 μg

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

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13%0.16mg

Vitamin B1

42.5%0.51mg

Thiamine

0.16 mgvs0.51 mg

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

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10.8%0.14mg

Vitamin B2

99%1.3mg

Riboflavin

0.14 mgvs1.3 mg

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

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31%5mg

Vitamin B3

33.8%5.4mg

Niacin, nicotinic acid, niacinamide

5 mgvs5.4 mg

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

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25%1.25mg

Vitamin B5

49%2.45mg

Pantothenic acid

1.25 mgvs2.45 mg

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

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53%0.69mg

Vitamin B6

98%1.28mg

Pyridoxine

0.69 mgvs1.28 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

33.8%135μg

Folates and Folic Acid

124 μgvs135 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

300%270mg

Ascorbic acid

41 mgvs270 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

189%28.4mg

Tocopherols and Tocotrienols

0.13 mgvs28.4 mg

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

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7.34%8.8μg

Vitamin K

4091%4910μg

Phytomenadione or phylloquinone

8.8 μgvs4910 μg

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

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Minerals

Baked White Potatoesvs Boiled Swiss Chard

3.26%32.6mg

Calcium

87%870mg

32.6 mgvs870 mg

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

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46%0.41mg

Copper

272%2.45mg

0.41 mgvs2.45 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

424%34mg

2.1 mgvs34 mg

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

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21%88mg

Magnesium

307%1290mg

88 mgvs1290 mg

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

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26.8%0.62mg

Manganese

218%5mg

0.62 mgvs5 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

70.7%495mg

245 mgvs495 mg

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

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52%1774mg

Potassium

242%8235mg

1774 mgvs8235 mg

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

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2.96%1.63μg

Selenium

24.5%13.5μg

1.63 μgvs13.5 μg

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

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1.52%23mg

Sodium

179%2685mg

23 mgvs2685 mg

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

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10.4%1.14mg

Zinc

45%4.95mg

1.14 mgvs4.95 mg

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

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6.65%246g

Water

37.6%1390g

246 gvs1390 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 Boiled Swiss Chard:

Boiled and Drained Swiss Chard contain 1407.6 times more Vitamin A, 3.3 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 6.6 times more Vitamin C, 217.4 times more Vitamin E and 557.6 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Swiss Chard have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Boiled Swiss Chard:

Boiled and Drained Swiss Chard contain 26.7 times more Calcium, 5.9 times more Copper, 16.2 times more Iron, 14.7 times more Magnesium, 8.1 times more Manganese, 2 times more Phosphorus, 4.6 times more Potassium, 8.3 times more Selenium, 117.6 times more Sodium, 4.3 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Swiss Chard contain 3.3 times more Sugars, 4.6 times more Fiber and 4.1 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Boiled and Drained Swiss Chard have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Boiled and Drained Swiss Chard 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 PotatoesBoiled Swiss ChardVS Baked Red PotatoesBaked White PotatoesVS Fruit ChayoteBoiled Swiss ChardVS Fruit Chayote

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Boiled Swiss Chard

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled Swiss Chard?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: