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Comparing Nutrients in 300 calories Baked White PotatoesVS Baked Red Potatoes

Weight per 300 calories

Baked White Potatoes
326g
Baked Red Potatoes
345g

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 Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Baked Red Potatoes
10%
2%
88%
300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Baked Red 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
0.53%0.52g
0.49 gvs0.52 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.41%0.13g
Saturated Fat
0.43%0.14g
0.13 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.06%0.049g
Omega 3
3.23%0.052g
0.049 gvs0.052 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
0.99%0.17g
0.16 gvs0.17 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%67.6g
68.7 gvs67.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g
Sugars
6.8%4.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs4.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g
Fructose
2.1%1.5g
≤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 gvs1.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.05g
Glucose
%1.9g
2.05 gvs1.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g
Sucrose
%1.55g
1.3 gvs1.55 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18%6.85g
Fiber
16.3%6.2g
6.85 gvs6.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
12.2%6.85g
Protein
14%7.93g
6.85 gvs7.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Baked Red Potatoes
0.36%3.26μg
Vitamin A
0.38%3.45μg
RAE, retinol activity equivalents
3.26 μgvs3.45 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
20.7%0.25mg
Thiamine
0.16 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg
Vitamin B2
13.3%0.17mg
Riboflavin
0.14 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%5mg
Vitamin B3
34.4%5.5mg
Niacin, nicotinic acid, niacinamide
5 mgvs5.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.25mg
Vitamin B5
23.5%1.18mg
Pantothenic acid
1.25 mgvs1.18 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg
Vitamin B6
56.2%0.73mg
Pyridoxine
0.69 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31%124μg
Vitamin B9
23.3%93μg
Folates and Folic Acid
124 μgvs93 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
48.3%43.4mg
Ascorbic acid
41 mgvs43.4 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
1.84%0.28mg
Tocopherols and Tocotrienols
0.13 mgvs0.28 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.34%8.8μg
Vitamin K
8.05%9.66μg
Phytomenadione or phylloquinone
8.8 μgvs9.66 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Baked Red Potatoes
3.26%32.6mg
Calcium
3.1%31mg
32.6 mgvs31 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46%0.41mg
Copper
66.7%0.6mg
0.41 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
30%2.4mg
2.1 mgvs2.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88mg
Magnesium
23%97mg
88 mgvs97 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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NA
Molybdenum
NA
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
35.5%248mg
245 mgvs248 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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52%1774mg
Potassium
55.3%1879mg
1774 mgvs1879 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.96%1.63μg
Selenium
NA
1.63 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.52%23mg
Sodium
2.76%41.4mg
23 mgvs41.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg
Zinc
12.5%1.38mg
1.14 mgvs1.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.65%246g
Water
7.15%264g
246 gvs264 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 Baked Red Potatoes:
Comparing minerals per 300 calories for Baked White Potatoes vs Baked Red Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Baked White PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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