Comparing Nutrients in 300 calories Baked White PotatoesVS Roasted Soybeans with Salt

Weight per 300 calories

Baked White Potatoes

326g

Roasted Soybeans with Salt

64g

Roasted Soybeans with Salt have 5.1 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Roasted Soybeans with Salt?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Roasted Soybeans with Salt

31%

45%

24%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Roasted Soybeans with Salt

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

16.7%16.2g

0.49 gvs16.2 g

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

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0.41%0.13g

Saturated Fat

7.34%2.35g

0.13 gvs2.35 g

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

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3.06%0.049g

Omega 3

67.7%1.1g

0.049 gvs1.1 g

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

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0.94%0.16g

Omega 6

47.6%8.1g

0.16 gvs8.1 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

15%19.3g

68.7 gvs19.3 g

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

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6.9%5g

Sugars

3.7%2.7g

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

5 gvs2.7 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

29.8%11.3g

6.85 gvs11.3 g

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

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12.2%6.85g

Protein

44%24.7g

6.85 gvs24.7 g

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

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Vitamins

Baked White Potatoesvs Roasted Soybeans with Salt

0.36%3.26μg

Vitamin A

0.71%6.4μg

RAE, retinol activity equivalents

3.26 μgvs6.4 μg

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

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13%0.16mg

Vitamin B1

5.33%0.064mg

Thiamine

0.16 mgvs0.064 mg

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

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10.8%0.14mg

Vitamin B2

7.13%0.093mg

Riboflavin

0.14 mgvs0.093 mg

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

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31%5mg

Vitamin B3

5.64%0.9mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.9 mg

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

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25%1.25mg

Vitamin B5

5.8%0.29mg

Pantothenic acid

1.25 mgvs0.29 mg

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

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53%0.69mg

Vitamin B6

10.2%0.13mg

Pyridoxine

0.69 mgvs0.13 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

33.7%135μg

Folates and Folic Acid

124 μgvs135 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

1.56%1.4mg

Ascorbic acid

41 mgvs1.4 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

3.9%0.58mg

Tocopherols and Tocotrienols

0.13 mgvs0.58 mg

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

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7.34%8.8μg

Vitamin K

27%32.2μg

Phytomenadione or phylloquinone

8.8 μgvs32.2 μg

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

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Minerals

Baked White Potatoesvs Roasted Soybeans with Salt

3.26%32.6mg

Calcium

8.83%88.3mg

32.6 mgvs88.3 mg

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

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46%0.41mg

Copper

59%0.53mg

0.41 mgvs0.53 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

31%2.5mg

2.1 mgvs2.5 mg

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

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21%88mg

Magnesium

22%93mg

88 mgvs93 mg

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

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26.8%0.62mg

Manganese

60%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

33%232mg

245 mgvs232 mg

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

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52%1774mg

Potassium

27.7%940mg

1774 mgvs940 mg

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

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2.96%1.63μg

Selenium

22.2%12.2μg

1.63 μgvs12.2 μg

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

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1.52%23mg

Sodium

6.95%104mg

23 mgvs104 mg

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

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10.4%1.14mg

Zinc

18.3%2mg

1.14 mgvs2 mg

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

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6.65%246g

Water

0.034%1.25g

246 gvs1.25 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 Roasted Soybeans with Salt:

Baked Whole White Potatoes have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B3, 4.3 times more Vitamin B5, 5.2 times more Vitamin B6 and 29.2 times more Vitamin C than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 4.5 times more Vitamin E and 3.7 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Roasted Soybeans with Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Baked Whole White Potatoes as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Roasted Soybeans with Salt:

Baked Whole White Potatoes have 1.9 times more Potassium and 197.2 times more Water than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 2.7 times more Calcium, 1.3 times more Copper, 2.2 times more Manganese, 7.5 times more Selenium, 4.6 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Roasted Soybeans with Salt have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 3.6 times more Carbohydrate and 1.9 times more Sugars than Roasted Soybeans with Salt.
While Roasted Soybeans with Salt contain 33.2 times more Fat, 18 times more Saturated Fat, 22.2 times more Omega 3, 50.6 times more Omega 6, 1.7 times more Fiber and 3.6 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Roasted Soybeans with Salt have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesRoasted Soybeans with SaltVS Baked Red PotatoesBaked White PotatoesVS Soy NutsRoasted Soybeans with SaltVS Soy Nuts

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Roasted Soybeans with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Roasted Soybeans with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: