Comparing Nutrients in 300 calories Baked White PotatoesVS Red Or Green Grapes

Weight per 300 calories

Baked White Potatoes

326g

Red Or Green Grapes

435g

Baked White Potatoes have 1.3 times more energy per 100g than Red Or Green Grapes. It has average energy density when compared to other foods. Raw Red Or Green Grapes having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Red Or Green Grapes?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Red Or Green Grapes

94%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Red Or Green Grapes

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

0.72%0.7g

0.49 gvs0.7 g

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

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0.41%0.13g

Saturated Fat

0.73%0.23g

0.13 gvs0.23 g

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

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3.06%0.049g

Omega 3

3%0.048g

0.049 gvs0.048 g

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

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0.94%0.16g

Omega 6

0.95%0.16g

0.16 gvs0.16 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

60.5%78.7g

68.7 gvs78.7 g

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

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6.9%5g

Sugars

93%67.3g

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

5 gvs67.3 g

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

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1.6%1.17g

Fructose

48.8%35.3g

≤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 gvs35.3 g

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

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%2.05g

Glucose

%31.3g

2.05 gvs31.3 g

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

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%1.3g

Sucrose

%0.65g

1.3 gvs0.65 g

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

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18%6.85g

Fiber

10.3%3.9g

6.85 gvs3.9 g

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

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12.2%6.85g

Protein

5.6%3.13g

6.85 gvs3.13 g

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

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Vitamins

Baked White Potatoesvs Red Or Green Grapes

0.36%3.26μg

Vitamin A

1.45%13μg

RAE, retinol activity equivalents

3.26 μgvs13 μg

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

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13%0.16mg

Vitamin B1

25%0.3mg

Thiamine

0.16 mgvs0.3 mg

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

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10.8%0.14mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.14 mgvs0.3 mg

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

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31%5mg

Vitamin B3

5.1%0.82mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.82 mg

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

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25%1.25mg

Vitamin B5

4.35%0.22mg

Pantothenic acid

1.25 mgvs0.22 mg

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

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53%0.69mg

Vitamin B6

28.8%0.37mg

Pyridoxine

0.69 mgvs0.37 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

2.17%8.7μg

Folates and Folic Acid

124 μgvs8.7 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

15.5%14mg

Ascorbic acid

41 mgvs14 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

5.5%0.83mg

Tocopherols and Tocotrienols

0.13 mgvs0.83 mg

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

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7.34%8.8μg

Vitamin K

53%63.5μg

Phytomenadione or phylloquinone

8.8 μgvs63.5 μg

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

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Minerals

Baked White Potatoesvs Red Or Green Grapes

3.26%32.6mg

Calcium

4.35%43.5mg

32.6 mgvs43.5 mg

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

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46%0.41mg

Copper

61.4%0.55mg

0.41 mgvs0.55 mg

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

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Fluoride

0.85%34μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26%2.1mg

Iron

19.6%1.57mg

2.1 mgvs1.57 mg

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

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21%88mg

Magnesium

7.25%30.4mg

88 mgvs30.4 mg

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

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26.8%0.62mg

Manganese

13.4%0.31mg

0.62 mgvs0.31 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

12.4%87mg

245 mgvs87 mg

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

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52%1774mg

Potassium

24.4%830mg

1774 mgvs830 mg

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

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2.96%1.63μg

Selenium

0.79%0.43μg

1.63 μgvs0.43 μg

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

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1.52%23mg

Sodium

0.58%8.7mg

23 mgvs8.7 mg

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

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10.4%1.14mg

Zinc

2.77%0.3mg

1.14 mgvs0.3 mg

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

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6.65%246g

Water

9.46%350g

246 gvs350 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 Red Or Green Grapes:

Baked Whole White Potatoes have 6.1 times more Vitamin B3, 5.7 times more Vitamin B5, 1.8 times more Vitamin B6, 14.3 times more Vitamin B9 and 3 times more Vitamin C than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 6.3 times more Vitamin E and 7.2 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Red Or Green Grapes:

Baked Whole White Potatoes have 1.3 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium and 3.8 times more Zinc than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 1.3 times more Calcium, 1.3 times more Copper and 1.4 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Red Or Green Grapes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.8 times more Fiber and 2.2 times more Protein than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 13.5 times more Sugars and 30.1 times more Fructose than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Red Or Green Grapes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Raw Red Or Green Grapes 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 PotatoesRed Or Green GrapesVS Baked Red PotatoesBaked White PotatoesVS Grapes, canned, thompson seedless, water pack, solids and liquidsRed Or Green GrapesVS Grapes, canned, thompson seedless, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Red Or Green Grapes

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Red Or Green Grapes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: