Comparing Nutrients in 300 calories Baked White PotatoesVS Fiddlehead Ferns

Weight per 300 calories

Baked White Potatoes

326g

Fiddlehead Ferns

882g

Baked White Potatoes have 2.7 times more energy per 100g than Fiddlehead Ferns. It has average energy density when compared to other foods. Raw Fiddlehead Ferns having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Fiddlehead Ferns?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Fiddlehead Ferns

41%

51%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Fiddlehead Ferns

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

3.64%3.53g

0.49 gvs3.53 g

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

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0.41%0.13g

Saturated Fat

0.13 gvsNA 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

0.16 gvsNA 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

37.6%49g

68.7 gvs49 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

6.85 gvsNA g

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

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12.2%6.85g

Protein

71.7%40g

6.85 gvs40 g

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

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Vitamins

Baked White Potatoesvs Fiddlehead Ferns

0.36%3.26μg

Vitamin A

177%1597μg

RAE, retinol activity equivalents

3.26 μgvs1597 μg

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

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13%0.16mg

Vitamin B1

14.7%0.18mg

Thiamine

0.16 mgvs0.18 mg

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

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10.8%0.14mg

Vitamin B2

143%1.85mg

Riboflavin

0.14 mgvs1.85 mg

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

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31%5mg

Vitamin B3

275%44mg

Niacin, nicotinic acid, niacinamide

5 mgvs44 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

Pyridoxine

0.69 mgvsNA 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

Folates and Folic Acid

124 μgvsNA 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

261%235mg

Ascorbic acid

41 mgvs235 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 Fiddlehead Ferns

3.26%32.6mg

Calcium

28.2%282mg

32.6 mgvs282 mg

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

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46%0.41mg

Copper

314%2.82mg

0.41 mgvs2.82 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

144%11.6mg

2.1 mgvs11.6 mg

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

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21%88mg

Magnesium

71.4%300mg

88 mgvs300 mg

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

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26.8%0.62mg

Manganese

196%4.5mg

0.62 mgvs4.5 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

127%891mg

245 mgvs891 mg

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

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52%1774mg

Potassium

96%3265mg

1774 mgvs3265 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

0.59%8.82mg

23 mgvs8.82 mg

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

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10.4%1.14mg

Zinc

66.6%7.32mg

1.14 mgvs7.32 mg

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

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6.65%246g

Water

21%782g

246 gvs782 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 Fiddlehead Ferns:

Raw Fiddlehead Ferns contain 489.8 times more Vitamin A, 13.2 times more Vitamin B2, 8.8 times more Vitamin B3 and 5.7 times more Vitamin C than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Fiddlehead Ferns have similar amounts of Vitamin B1 per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Fiddlehead Ferns:

Raw Fiddlehead Ferns contain 8.7 times more Calcium, 6.8 times more Copper, 5.5 times more Iron, 3.4 times more Magnesium, 7.3 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium, 6.4 times more Zinc and 3.2 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.4 times more Carbohydrate than Raw Fiddlehead Ferns.
While Raw Fiddlehead Ferns contain 7.2 times more Fat and 5.9 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Fiddlehead Ferns have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Fiddlehead Ferns have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesFiddlehead FernsVS Baked Red PotatoesBaked White PotatoesVS Frozen Fiddlehead FernsFiddlehead FernsVS Frozen Fiddlehead Ferns

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Fiddlehead Ferns

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Fiddlehead Ferns?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: