Comparing Nutrients in 300 calories Baked White PotatoesVS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

Baked White Potatoes

326g

Puddings, tapioca, ready-to-eat, fat free

319g

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 Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Puddings, tapioca, ready-to-eat, fat free

91%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Puddings, tapioca, ready-to-eat, fat free

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

1.15%1.1g

0.49 gvs1.1 g

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

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0.41%0.13g

Saturated Fat

1.2%0.39g

0.13 gvs0.39 g

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

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3.06%0.049g

Omega 3

0%0g

0.049 gvs0 g

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

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0.94%0.16g

Omega 6

0.038%0.006g

0.16 gvs0.006 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

1.1%3.2mg

0 mgvs3.2 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

62.4%45.3g

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

5 gvs45.3 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

0%0g

6.85 gvs0 g

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

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12.2%6.85g

Protein

8.2%4.6g

6.85 gvs4.6 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 Puddings, tapioca, ready-to-eat, fat free

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

3.46%0.041mg

Thiamine

0.16 mgvs0.041 mg

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

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10.8%0.14mg

Vitamin B2

18.4%0.24mg

Riboflavin

0.14 mgvs0.24 mg

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

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31%5mg

Vitamin B3

2%0.32mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.32 mg

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

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25%1.25mg

Vitamin B5

1.9%0.096mg

Pantothenic acid

1.25 mgvs0.096 mg

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

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53%0.69mg

Vitamin B6

4.9%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

1.6%6.4μg

Folates and Folic Acid

124 μgvs6.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

41.2%0.99μg

Cobalamin

0 μgvs0.99 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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45.7%41mg

Vitamin C

1.06%0.96mg

Ascorbic acid

41 mgvs0.96 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

0.21%0.032mg

Tocopherols and Tocotrienols

0.13 mgvs0.032 mg

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

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7.34%8.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.8 μgvs0 μg

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

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Minerals

Baked White Potatoesvs Puddings, tapioca, ready-to-eat, fat free

3.26%32.6mg

Calcium

16.6%166mg

32.6 mgvs166 mg

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

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46%0.41mg

Copper

6.4%0.057mg

0.41 mgvs0.057 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

4.4%0.35mg

2.1 mgvs0.35 mg

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

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21%88mg

Magnesium

3.8%16mg

88 mgvs16 mg

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

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26.8%0.62mg

Manganese

1.53%0.035mg

0.62 mgvs0.035 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

30%211mg

245 mgvs211 mg

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

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52%1774mg

Potassium

6.57%223mg

1774 mgvs223 mg

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

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2.96%1.63μg

Selenium

0%0μg

1.63 μgvs0 μg

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

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1.52%23mg

Sodium

39.8%597mg

23 mgvs597 mg

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

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10.4%1.14mg

Zinc

4.93%0.54mg

1.14 mgvs0.54 mg

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

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6.65%246g

Water

6.58%243g

246 gvs243 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 Puddings, tapioca, ready-to-eat, fat free:

Baked Whole White Potatoes have 3.8 times more Vitamin B1, 15.5 times more Vitamin B3, 13 times more Vitamin B5, 10.8 times more Vitamin B6, 19.4 times more Vitamin B9, 42.9 times more Vitamin C and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 1.7 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Puddings, tapioca, ready-to-eat, fat free:

Baked Whole White Potatoes have 7.2 times more Copper, 5.9 times more Iron, 5.5 times more Magnesium, 17.6 times more Manganese, 7.9 times more Potassium and 2.1 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 5.1 times more Calcium and 26.1 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Phosphorus and Water per 300 kcal.
Both Baked Whole White Potatoes as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have more Omega 3, more Fiber and 1.5 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
While Puddings, tapioca, ready-to-eat, fat free contain 9.1 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Puddings, tapioca, ready-to-eat, fat free 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 PotatoesPuddings, tapioca, ready-to-eat, fat freeVS Baked Red PotatoesBaked White PotatoesVS Puddings, chocolate, ready-to-eat, fat freePuddings, tapioca, ready-to-eat, fat freeVS Puddings, chocolate, ready-to-eat, fat free

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Puddings, tapioca, ready-to-eat, fat free

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: