Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Potatoes

Weight per 300 calories

Baked White Potatoes

326g

Canned Potatoes

500g

Baked White Potatoes have 1.5 times more energy per 100g than Canned Potatoes. It has average energy density when compared to other foods. Canned Potatoes Solids no Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Potatoes

88%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned Potatoes

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

1.03%1g

0.49 gvs1 g

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

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0.41%0.13g

Saturated Fat

0.8%0.26g

0.13 gvs0.26 g

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

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3.06%0.049g

Omega 3

6.25%0.1g

0.049 gvs0.1 g

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

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0.94%0.16g

Omega 6

1.85%0.32g

0.16 gvs0.32 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

52.3%68g

68.7 gvs68 g

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

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6.9%5g

Sugars

4.07%2.95g

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

5 gvs2.95 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

31.6%12g

6.85 gvs12 g

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

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12.2%6.85g

Protein

12.5%7g

6.85 gvs7 g

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

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Vitamins

Baked White Potatoesvs Canned Potatoes

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

29%0.35mg

Thiamine

0.16 mgvs0.35 mg

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

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10.8%0.14mg

Vitamin B2

3.85%0.05mg

Riboflavin

0.14 mgvs0.05 mg

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

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31%5mg

Vitamin B3

28.8%4.6mg

Niacin, nicotinic acid, niacinamide

5 mgvs4.6 mg

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

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25%1.25mg

Vitamin B5

24.5%1.23mg

Pantothenic acid

1.25 mgvs1.23 mg

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

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53%0.69mg

Vitamin B6

73%0.95mg

Pyridoxine

0.69 mgvs0.95 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

7.5%30μg

Folates and Folic Acid

124 μgvs30 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

28.3%25.5mg

Ascorbic acid

41 mgvs25.5 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

1.67%0.25mg

Tocopherols and Tocotrienols

0.13 mgvs0.25 mg

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

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7.34%8.8μg

Vitamin K

6.25%7.5μg

Phytomenadione or phylloquinone

8.8 μgvs7.5 μg

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

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Minerals

Baked White Potatoesvs Canned Potatoes

3.26%32.6mg

Calcium

2.5%25mg

32.6 mgvs25 mg

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

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46%0.41mg

Copper

31.7%0.29mg

0.41 mgvs0.29 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

78.8%6.3mg

2.1 mgvs6.3 mg

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

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21%88mg

Magnesium

16.7%70mg

88 mgvs70 mg

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

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26.8%0.62mg

Manganese

26%0.6mg

0.62 mgvs0.6 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

20%140mg

245 mgvs140 mg

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

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52%1774mg

Potassium

33.7%1145mg

1774 mgvs1145 mg

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

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2.96%1.63μg

Selenium

8.2%4.5μg

1.63 μgvs4.5 μg

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

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1.52%23mg

Sodium

1.67%25mg

23 mgvs25 mg

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

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10.4%1.14mg

Zinc

12.7%1.4mg

1.14 mgvs1.4 mg

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

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6.65%246g

Water

11.4%422g

246 gvs422 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 Potatoes:

Baked Whole White Potatoes have 2.8 times more Vitamin B2, 4.1 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 2.2 times more Vitamin B1 and 1.4 times more Vitamin B6 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Potatoes Solids no Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

Baked Whole White Potatoes have 1.3 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.7 times more Phosphorus and 1.5 times more Potassium than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 3 times more Iron, 2.8 times more Selenium and 1.7 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Potatoes Solids no Salt have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 1.7 times more Sugars than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 2 times more Omega 3 and 1.8 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Potatoes Solids no Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Baked Whole White Potatoes as well as Canned Potatoes Solids no Salt 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 PotatoesVS Baked Red PotatoesBaked White PotatoesVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixCanned PotatoesVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Canned Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: