Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Papaya Nectar

Weight per 300 calories

Baked White Potatoes

326g

Canned Papaya Nectar

526g

Baked White Potatoes have 1.6 times more energy per 100g than Canned Papaya Nectar. It has average energy density when compared to other foods. Canned Papaya Nectar having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Papaya Nectar?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Papaya Nectar

97%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned Papaya Nectar

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

0.81%0.79g

0.49 gvs0.79 g

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

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0.41%0.13g

Saturated Fat

0.77%0.25g

0.13 gvs0.25 g

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

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3.06%0.049g

Omega 3

9.2%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

0.22%0.037g

0.16 gvs0.037 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%76.4g

68.7 gvs76.4 g

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

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6.9%5g

Sugars

101%73.2g

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

5 gvs73.2 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

8.3%3.16g

6.85 gvs3.16 g

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

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12.2%6.85g

Protein

1.6%0.89g

6.85 gvs0.89 g

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

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Vitamins

Baked White Potatoesvs Canned Papaya Nectar

0.36%3.26μg

Vitamin A

10.5%95μg

RAE, retinol activity equivalents

3.26 μgvs95 μg

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

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13%0.16mg

Vitamin B1

2.63%0.032mg

Thiamine

0.16 mgvs0.032 mg

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

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10.8%0.14mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.14 mgvs0.021 mg

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

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31%5mg

Vitamin B3

4.93%0.79mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.79 mg

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

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25%1.25mg

Vitamin B5

5.7%0.28mg

Pantothenic acid

1.25 mgvs0.28 mg

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

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53%0.69mg

Vitamin B6

3.64%0.047mg

Pyridoxine

0.69 mgvs0.047 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

2.63%10.5μg

Folates and Folic Acid

124 μgvs10.5 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

17.5%15.8mg

Ascorbic acid

41 mgvs15.8 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

8.42%1.26mg

Tocopherols and Tocotrienols

0.13 mgvs1.26 mg

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

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7.34%8.8μg

Vitamin K

3.5%4.2μg

Phytomenadione or phylloquinone

8.8 μgvs4.2 μg

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

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Minerals

Baked White Potatoesvs Canned Papaya Nectar

3.26%32.6mg

Calcium

5.26%52.6mg

32.6 mgvs52.6 mg

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

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46%0.41mg

Copper

7.6%0.068mg

0.41 mgvs0.068 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

22.4%1.8mg

2.1 mgvs1.8 mg

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

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21%88mg

Magnesium

3.76%15.8mg

88 mgvs15.8 mg

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

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26.8%0.62mg

Manganese

2.97%0.068mg

0.62 mgvs0.068 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

0%0mg

245 mgvs0 mg

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

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52%1774mg

Potassium

4.8%163mg

1774 mgvs163 mg

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

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2.96%1.63μg

Selenium

2.87%1.58μg

1.63 μgvs1.58 μg

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

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1.52%23mg

Sodium

1.75%26.3mg

23 mgvs26.3 mg

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

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10.4%1.14mg

Zinc

7.18%0.79mg

1.14 mgvs0.79 mg

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

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6.65%246g

Water

12%447g

246 gvs447 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 Papaya Nectar:

Baked Whole White Potatoes have 5 times more Vitamin B1, 6.7 times more Vitamin B2, 6.3 times more Vitamin B3, 4.4 times more Vitamin B5, 14.5 times more Vitamin B6, 11.8 times more Vitamin B9, 2.6 times more Vitamin C and 2.1 times more Vitamin K than Canned Papaya Nectar.
While Canned Papaya Nectar contains 29.1 times more Vitamin A and 9.7 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Canned Papaya Nectar:

Baked Whole White Potatoes have 6.1 times more Copper, 5.6 times more Magnesium, 9 times more Manganese, more Phosphorus, 10.9 times more Potassium and 1.4 times more Zinc than Canned Papaya Nectar.
While Canned Papaya Nectar contains 1.6 times more Calcium and 1.8 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Papaya Nectar have similar amounts of Iron per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Papaya Nectar have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 2.2 times more Fiber and 7.7 times more Protein than Canned Papaya Nectar.
While Canned Papaya Nectar contains 3 times more Omega 3 and 14.7 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Papaya Nectar have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Papaya Nectar 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 PotatoesCanned Papaya NectarVS Baked Red PotatoesBaked White PotatoesVS Passion-fruit, PurpleCanned Papaya NectarVS Passion-fruit, Purple

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Papaya Nectar

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Papaya Nectar?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: