Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Jumbo Olives

Weight per 300 calories

Baked White Potatoes

326g

Canned Jumbo Olives

370g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Jumbo Olives?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Jumbo Olives

70%

26%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned Jumbo 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

26.2%25.4g

0.49 gvs25.4 g

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

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0.41%0.13g

Saturated Fat

10.5%3.37g

0.13 gvs3.37 g

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

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3.06%0.049g

Omega 3

9.5%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

12%2g

0.16 gvs2 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

16%20.8g

68.7 gvs20.8 g

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

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6.9%5g

Sugars

0%0g

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

5 gvs0 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

24.4%9.26g

6.85 gvs9.26 g

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

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12.2%6.85g

Protein

6.4%3.6g

6.85 gvs3.6 g

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

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Vitamins

Baked White Potatoesvs Canned Jumbo Olives

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

0.93%0.011mg

Thiamine

0.16 mgvs0.011 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

0.51%0.081mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.081 mg

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

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25%1.25mg

Vitamin B5

1.1%0.056mg

Pantothenic acid

1.25 mgvs0.056 mg

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

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53%0.69mg

Vitamin B6

3.4%0.044mg

Pyridoxine

0.69 mgvs0.044 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

0%0μg

Folates and Folic Acid

124 μgvs0 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

6.17%5.56mg

Ascorbic acid

41 mgvs5.56 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

40.7%6.1mg

Tocopherols and Tocotrienols

0.13 mgvs6.1 mg

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

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7.34%8.8μg

Vitamin K

4.32%5.2μg

Phytomenadione or phylloquinone

8.8 μgvs5.2 μg

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

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Minerals

Baked White Potatoesvs Canned Jumbo Olives

3.26%32.6mg

Calcium

35%348mg

32.6 mgvs348 mg

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

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46%0.41mg

Copper

93%0.84mg

0.41 mgvs0.84 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

154%12.3mg

2.1 mgvs12.3 mg

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

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21%88mg

Magnesium

3.53%15mg

88 mgvs15 mg

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

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26.8%0.62mg

Manganese

3.22%0.074mg

0.62 mgvs0.074 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

1.6%11mg

245 mgvs11 mg

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

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52%1774mg

Potassium

0.98%33.3mg

1774 mgvs33.3 mg

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

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2.96%1.63μg

Selenium

6.06%3.33μg

1.63 μgvs3.33 μg

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

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1.52%23mg

Sodium

181%2722mg

23 mgvs2722 mg

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

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10.4%1.14mg

Zinc

7.4%0.81mg

1.14 mgvs0.81 mg

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

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6.65%246g

Water

8.44%312g

246 gvs312 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 Canned Jumbo Olives:

Baked Whole White Potatoes have 14.1 times more Vitamin B1, more Vitamin B2, 61.2 times more Vitamin B3, 22.5 times more Vitamin B5, 15.5 times more Vitamin B6, more Vitamin B9, 7.4 times more Vitamin C and 1.7 times more Vitamin K than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 19.3 times more Vitamin A and 46.9 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Canned Jumbo Olives:

Baked Whole White Potatoes have 5.9 times more Magnesium, 8.3 times more Manganese, 22 times more Phosphorus, 53.2 times more Potassium and 1.4 times more Zinc than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 10.7 times more Calcium, 2 times more Copper, 5.9 times more Iron, 2 times more Selenium, 119.3 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 3.3 times more Carbohydrate, more Sugars and 1.9 times more Protein than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 52 times more Fat, 25.8 times more Saturated Fat, 3.1 times more Omega 3, 12.6 times more Omega 6 and 1.4 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Ripe Jumbo Olives have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesCanned Jumbo OlivesVS Baked Red PotatoesBaked White PotatoesVS Pickled Green OlivesCanned Jumbo OlivesVS Pickled Green Olives

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Jumbo Olives

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Jumbo Olives?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: