Comparing Nutrients in 300 calories Baked White PotatoesVS Pickled Green Olives

Weight per 300 calories

Baked White Potatoes

326g

Pickled Green Olives

207g

Canned Pickled Green Olives have 1.6 times more energy per unit of mass than Baked Whole White Potatoes, which is 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 Pickled Green Olives?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Pickled Green Olives

88%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Pickled Green Olives

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

32.7%31.7g

0.49 gvs31.7 g

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

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0.41%0.13g

Saturated Fat

13%4.2g

0.13 gvs4.2 g

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

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3.06%0.049g

Omega 3

12%0.19g

0.049 gvs0.19 g

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

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0.94%0.16g

Omega 6

14.8%2.5g

0.16 gvs2.5 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

6.1%7.94g

68.7 gvs7.94 g

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

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6.9%5g

Sugars

1.54%1.1g

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

5 gvs1.1 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

18%6.83g

6.85 gvs6.83 g

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

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12.2%6.85g

Protein

3.8%2.13g

6.85 gvs2.13 g

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

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Vitamins

Baked White Potatoesvs Pickled Green Olives

0.36%3.26μg

Vitamin A

4.6%41.4μg

RAE, retinol activity equivalents

3.26 μgvs41.4 μg

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

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13%0.16mg

Vitamin B1

3.62%0.043mg

Thiamine

0.16 mgvs0.043 mg

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

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10.8%0.14mg

Vitamin B2

1.1%0.014mg

Riboflavin

0.14 mgvs0.014 mg

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

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31%5mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.49 mg

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

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25%1.25mg

Vitamin B5

0.95%0.048mg

Pantothenic acid

1.25 mgvs0.048 mg

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

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53%0.69mg

Vitamin B6

4.93%0.064mg

Pyridoxine

0.69 mgvs0.064 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

1.55%6.2μg

Folates and Folic Acid

124 μgvs6.2 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

0%0mg

Ascorbic acid

41 mgvs0 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

52.6%7.9mg

Tocopherols and Tocotrienols

0.13 mgvs7.9 mg

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

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7.34%8.8μg

Vitamin K

2.4%2.9μg

Phytomenadione or phylloquinone

8.8 μgvs2.9 μg

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

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Minerals

Baked White Potatoesvs Pickled Green Olives

3.26%32.6mg

Calcium

10.8%108mg

32.6 mgvs108 mg

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

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46%0.41mg

Copper

27.6%0.25mg

0.41 mgvs0.25 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

12.7%1mg

2.1 mgvs1 mg

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

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21%88mg

Magnesium

5.4%22.8mg

88 mgvs22.8 mg

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

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26.8%0.62mg

Manganese

0.62 mgvsNA 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

1.2%8.28mg

245 mgvs8.28 mg

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

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52%1774mg

Potassium

2.56%87mg

1774 mgvs87 mg

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

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2.96%1.63μg

Selenium

3.4%1.86μg

1.63 μgvs1.86 μg

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

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1.52%23mg

Sodium

215%3219mg

23 mgvs3219 mg

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

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10.4%1.14mg

Zinc

0.75%0.083mg

1.14 mgvs0.083 mg

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

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6.65%246g

Water

4.2%156g

246 gvs156 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 Pickled Green Olives:

Baked Whole White Potatoes have 3.6 times more Vitamin B1, 9.7 times more Vitamin B2, 10.2 times more Vitamin B3, 26.2 times more Vitamin B5, 10.7 times more Vitamin B6, 20 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Canned Pickled Green Olives.
While Canned Pickled Green Olives contain 12.7 times more Vitamin A and 60.4 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Pickled Green Olives:

Baked Whole White Potatoes have 1.7 times more Copper, 2.1 times more Iron, 3.9 times more Magnesium, 29.6 times more Phosphorus, 20.4 times more Potassium, 13.8 times more Zinc and 1.6 times more Water than Canned Pickled Green Olives.
While Canned Pickled Green Olives contain 3.3 times more Calcium and 141 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Pickled Green Olives have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 8.7 times more Carbohydrate, 4.5 times more Sugars and 3.2 times more Protein than Canned Pickled Green Olives.
While Canned Pickled Green Olives contain 64.8 times more Fat, 32.2 times more Saturated Fat, 3.9 times more Omega 3 and 15.7 times more Omega 6 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Pickled Green Olives have similar amounts of Energy and Fiber per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesPickled Green OlivesVS Baked Red PotatoesBaked White PotatoesVS OrangesPickled Green OlivesVS Oranges

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Pickled Green Olives

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Pickled Green Olives?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: