Comparing Nutrients in 300 calories Baked White PotatoesVS Meatless Sandwich Spread

Weight per 300 calories

Baked White Potatoes

326g

Meatless Sandwich Spread

201g

Meatless Sandwich Spread have 1.6 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Meatless Sandwich Spread?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Meatless Sandwich Spread

21%

54%

25%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Meatless Sandwich Spread

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

18.7%18g

0.49 gvs18 g

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

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0.41%0.13g

Saturated Fat

8.97%2.87g

0.13 gvs2.87 g

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

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3.06%0.049g

Omega 3

65.4%1.05g

0.049 gvs1.05 g

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

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0.94%0.16g

Omega 6

49%8.35g

0.16 gvs8.35 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

14%18g

68.7 gvs18 g

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

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6.9%5g

Sugars

5.28%3.83g

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

5 gvs3.83 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

17.5%6.64g

6.85 gvs6.64 g

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

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12.2%6.85g

Protein

28.8%16g

6.85 gvs16 g

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

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Vitamins

Baked White Potatoesvs Meatless Sandwich Spread

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

101%1.2mg

Thiamine

0.16 mgvs1.2 mg

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

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10.8%0.14mg

Vitamin B2

108%1.4mg

Riboflavin

0.14 mgvs1.4 mg

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

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31%5mg

Vitamin B3

164%26mg

Niacin, nicotinic acid, niacinamide

5 mgvs26 mg

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

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25%1.25mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

1.25 mgvs0.92 mg

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

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53%0.69mg

Vitamin B6

170%2.2mg

Pyridoxine

0.69 mgvs2.2 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

52%207μg

Folates and Folic Acid

124 μgvs207 μg

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

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0%0μg

Vitamin B12

260%6.24μg

Cobalamin

0 μgvs6.24 μg

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

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45.7%41mg

Vitamin C

0%0mg

Ascorbic acid

41 mgvs0 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

23.2%3.5mg

Tocopherols and Tocotrienols

0.13 mgvs3.5 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 Meatless Sandwich Spread

3.26%32.6mg

Calcium

8.86%88.6mg

32.6 mgvs88.6 mg

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

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46%0.41mg

Copper

145%1.3mg

0.41 mgvs1.3 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

37.8%3.02mg

2.1 mgvs3.02 mg

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

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21%88mg

Magnesium

9.6%40.3mg

88 mgvs40.3 mg

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

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26.8%0.62mg

Manganese

60.6%1.4mg

0.62 mgvs1.4 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

63.3%443mg

245 mgvs443 mg

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

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52%1774mg

Potassium

20%685mg

1774 mgvs685 mg

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

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2.96%1.63μg

Selenium

1.83%1μg

1.63 μgvs1 μg

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

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1.52%23mg

Sodium

84.6%1268mg

23 mgvs1268 mg

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

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10.4%1.14mg

Zinc

23.8%2.6mg

1.14 mgvs2.6 mg

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

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6.65%246g

Water

3.8%141g

246 gvs141 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 Meatless Sandwich Spread:

Baked Whole White Potatoes have 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
While Meatless Sandwich Spread contain 7.7 times more Vitamin B1, 10.1 times more Vitamin B2, 5.3 times more Vitamin B3, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12 and 26.7 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Meatless Sandwich Spread have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Meatless Sandwich Spread:

Baked Whole White Potatoes have 2.2 times more Magnesium, 2.6 times more Potassium and 1.7 times more Water than Meatless Sandwich Spread.
While Meatless Sandwich Spread contain 2.7 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 2.3 times more Manganese, 1.8 times more Phosphorus, 55.6 times more Sodium and 2.3 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Meatless Sandwich Spread have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 3.8 times more Carbohydrate and 1.3 times more Sugars than Meatless Sandwich Spread.
While Meatless Sandwich Spread contain 37 times more Fat, 22 times more Saturated Fat, 21.4 times more Omega 3, 52.2 times more Omega 6 and 2.4 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Meatless Sandwich Spread have similar amounts of Energy and Fiber per 300 kcal.
Both Baked Whole White Potatoes as well as Meatless Sandwich Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesMeatless Sandwich SpreadVS Baked Red PotatoesBaked White PotatoesVS Vegetarian meatloaf or pattiesMeatless Sandwich SpreadVS Vegetarian meatloaf or patties

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Meatless Sandwich Spread

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Meatless Sandwich Spread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: