Comparing Nutrients in 300 calories Baked White PotatoesVS Lemonade, frozen concentrate, pink

Weight per 300 calories

Baked White Potatoes

326g

Lemonade, frozen concentrate, pink

156g

Lemonade, frozen concentrate, pink has 2.1 times more energy per unit of mass than Baked Whole White Potatoes, which is above average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Lemonade, frozen concentrate, pink?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Lemonade, frozen concentrate, pink

97%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Lemonade, frozen concentrate, pink

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

1.1%1.08g

0.49 gvs1.08 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%0.041g

0.13 gvs0.041 g

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

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3.06%0.049g

Omega 3

1.66%0.027g

0.049 gvs0.027 g

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

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0.94%0.16g

Omega 6

0.39%0.066g

0.16 gvs0.066 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

58.7%76.3g

68.7 gvs76.3 g

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

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6.9%5g

Sugars

100%72.6g

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

5 gvs72.6 g

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

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1.6%1.17g

Fructose

43.3%31.4g

≤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 gvs31.4 g

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

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%2.05g

Glucose

%29g

2.05 gvs29 g

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

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%1.3g

Sucrose

%11.5g

1.3 gvs11.5 g

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

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18%6.85g

Fiber

1.23%0.47g

6.85 gvs0.47 g

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

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12.2%6.85g

Protein

0.61%0.34g

6.85 gvs0.34 g

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

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Vitamins

Baked White Potatoesvs Lemonade, frozen concentrate, pink

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

2.2%0.027mg

Thiamine

0.16 mgvs0.027 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

1.17%0.19mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.19 mg

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

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25%1.25mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

1.25 mgvs0.16 mg

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

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53%0.69mg

Vitamin B6

1.8%0.023mg

Pyridoxine

0.69 mgvs0.023 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

4.3%17μg

Folates and Folic Acid

124 μgvs17 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

24.5%22mg

Ascorbic acid

41 mgvs22 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.87%0.13mg

Vitamin E

0.73%0.11mg

Tocopherols and Tocotrienols

0.13 mgvs0.11 mg

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

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7.34%8.8μg

Vitamin K

0.13%0.16μg

Phytomenadione or phylloquinone

8.8 μgvs0.16 μg

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

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Minerals

Baked White Potatoesvs Lemonade, frozen concentrate, pink

3.26%32.6mg

Calcium

1.25%12.5mg

32.6 mgvs12.5 mg

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

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46%0.41mg

Copper

1.9%0.017mg

0.41 mgvs0.017 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

1.56%0.13mg

2.1 mgvs0.13 mg

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

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21%88mg

Magnesium

2.6%11mg

88 mgvs11 mg

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

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26.8%0.62mg

Manganese

0.95%0.022mg

0.62 mgvs0.022 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

1.56%11mg

245 mgvs11 mg

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

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52%1774mg

Potassium

3.5%119mg

1774 mgvs119 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

0.42%6.25mg

23 mgvs6.25 mg

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

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10.4%1.14mg

Zinc

0.43%0.047mg

1.14 mgvs0.047 mg

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

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6.65%246g

Water

2.1%78.3g

246 gvs78.3 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 Lemonade, frozen concentrate, pink:

Baked Whole White Potatoes have 5.9 times more Vitamin B1, more Vitamin B2, 26.6 times more Vitamin B3, 7.6 times more Vitamin B5, 29.4 times more Vitamin B6, 7.2 times more Vitamin B9, 1.9 times more Vitamin C and 56.3 times more Vitamin K than Lemonade, frozen concentrate, pink.
Both Baked Whole White Potatoes as well as Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Lemonade, frozen concentrate, pink:

Baked Whole White Potatoes have 2.6 times more Calcium, 24.1 times more Copper, 16.7 times more Iron, 8 times more Magnesium, 28.2 times more Manganese, 22.4 times more Phosphorus, 14.9 times more Potassium, 24.3 times more Zinc and 3.1 times more Water than Lemonade, frozen concentrate, pink.
Both Baked Whole White Potatoes as well as Lemonade, frozen concentrate, pink have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.8 times more Omega 3, 14.6 times more Fiber and 19.9 times more Protein than Lemonade, frozen concentrate, pink.
While Lemonade, frozen concentrate, pink contains 14.6 times more Sugars and 26.8 times more Fructose than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Lemonade, frozen concentrate, pink have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Lemonade, frozen concentrate, pink 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 PotatoesLemonade, frozen concentrate, pinkVS Baked Red PotatoesBaked White PotatoesVS Prepared With Water Pink Frozen Concentrate LemonadeLemonade, frozen concentrate, pinkVS Prepared With Water Pink Frozen Concentrate Lemonade

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Lemonade, frozen concentrate, pink

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Lemonade, frozen concentrate, pink?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: