Comparing Nutrients in 300 calories Baked White PotatoesVS Sweetened Dried Mango

Weight per 300 calories

Baked White Potatoes

326g

Sweetened Dried Mango

94g

Sweetened Dried Mango has 3.5 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Sweetened Dried Mango?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Sweetened Dried Mango

94%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Sweetened Dried Mango

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

1.14%1.1g

0.49 gvs1.1 g

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

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0.41%0.13g

Saturated Fat

0.84%0.27g

0.13 gvs0.27 g

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

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3.06%0.049g

Omega 3

9.46%0.15g

0.049 gvs0.15 g

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

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0.94%0.16g

Omega 6

0.34%0.057g

0.16 gvs0.057 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

57%74g

68.7 gvs74 g

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

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6.9%5g

Sugars

86%62.3g

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

5 gvs62.3 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

5.94%2.26g

6.85 gvs2.26 g

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

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12.2%6.85g

Protein

4.1%2.3g

6.85 gvs2.3 g

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

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Vitamins

Baked White Potatoesvs Sweetened Dried Mango

0.36%3.26μg

Vitamin A

7%63μg

RAE, retinol activity equivalents

3.26 μgvs63 μg

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

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13%0.16mg

Vitamin B1

4.86%0.058mg

Thiamine

0.16 mgvs0.058 mg

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

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10.8%0.14mg

Vitamin B2

6.15%0.08mg

Riboflavin

0.14 mgvs0.08 mg

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

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31%5mg

Vitamin B3

11.8%1.9mg

Niacin, nicotinic acid, niacinamide

5 mgvs1.9 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

24%0.31mg

Pyridoxine

0.69 mgvs0.31 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

16%64μg

Folates and Folic Acid

124 μgvs64 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

44.2%39.8mg

Ascorbic acid

41 mgvs39.8 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

25.2%3.8mg

Tocopherols and Tocotrienols

0.13 mgvs3.8 mg

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

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7.34%8.8μg

Vitamin K

10.3%12.4μg

Phytomenadione or phylloquinone

8.8 μgvs12.4 μg

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

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Minerals

Baked White Potatoesvs Sweetened Dried Mango

3.26%32.6mg

Calcium

0%0mg

32.6 mgvs0 mg

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

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46%0.41mg

Copper

31.3%0.28mg

0.41 mgvs0.28 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

2.7%0.22mg

2.1 mgvs0.22 mg

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

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21%88mg

Magnesium

4.48%19mg

88 mgvs19 mg

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

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26.8%0.62mg

Manganese

409%9.4mg

0.62 mgvs9.4 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

6.7%47mg

245 mgvs47 mg

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

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52%1774mg

Potassium

7.7%262mg

1774 mgvs262 mg

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

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2.96%1.63μg

Selenium

3.6%1.97μg

1.63 μgvs1.97 μg

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

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1.52%23mg

Sodium

10%152mg

23 mgvs152 mg

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

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10.4%1.14mg

Zinc

2.56%0.28mg

1.14 mgvs0.28 mg

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

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6.65%246g

Water

0.42%15.6g

246 gvs15.6 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 Sweetened Dried Mango:

Baked Whole White Potatoes have 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Sweetened Dried Mango.
While Sweetened Dried Mango contains 19.3 times more Vitamin A, 29 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Sweetened Dried Mango have similar amounts of Vitamin C per 300 kcal.
Both Baked Whole White Potatoes as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Sweetened Dried Mango:

Baked Whole White Potatoes have more Calcium, 1.5 times more Copper, 9.6 times more Iron, 4.7 times more Magnesium, 5.2 times more Phosphorus, 6.8 times more Potassium, 4 times more Zinc and 15.8 times more Water than Sweetened Dried Mango.
While Sweetened Dried Mango contains 15.3 times more Manganese and 6.7 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Sweetened Dried Mango have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 3 times more Fiber and 3 times more Protein than Sweetened Dried Mango.
While Sweetened Dried Mango contains 3.1 times more Omega 3 and 12.5 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Sweetened Dried Mango have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Sweetened Dried Mango 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 PotatoesSweetened Dried MangoVS Baked Red PotatoesBaked White PotatoesVS Cantaloupe MelonsSweetened Dried MangoVS Cantaloupe Melons

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Sweetened Dried Mango

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Sweetened Dried Mango?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: