Comparing Nutrients in 300 calories Baked White PotatoesVS Wheat Bran

Weight per 300 calories

Baked White Potatoes

326g

Wheat Bran

139g

Crude Wheat Bran has 2.3 times more energy per unit of mass than Baked Whole White Potatoes, which is above 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 Wheat Bran?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Wheat Bran

17%

11%

72%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Wheat Bran

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.5%0.49g

Fat

6.1%5.9g

0.49 gvs5.9 g

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

Find Vegetables rich in Fat

0.41%0.13g

Saturated Fat

2.73%0.88g

0.13 gvs0.88 g

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

Find Vegetables rich in Saturated Fat

3.06%0.049g

Omega 3

14.5%0.23g

0.049 gvs0.23 g

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

Find Vegetables rich in Omega 3

0.94%0.16g

Omega 6

16.7%2.83g

0.16 gvs2.83 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

53%68.7g

Carbohydrate

69%89.6g

68.7 gvs89.6 g

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

Find Vegetables rich in Carbohydrate

6.9%5g

Sugars

0.79%0.57g

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

5 gvs0.57 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

%2.05g

Glucose

2.05 gvsNA g

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

Find Vegetables rich in Glucose

%1.3g

Sucrose

1.3 gvsNA g

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

Find Vegetables rich in Sucrose

18%6.85g

Fiber

156%59.4g

6.85 gvs59.4 g

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

Find Vegetables rich in Fiber

12.2%6.85g

Protein

38.6%21.6g

6.85 gvs21.6 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 Wheat Bran

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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

13%0.16mg

Vitamin B1

60.5%0.73mg

Thiamine

0.16 mgvs0.73 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

10.8%0.14mg

Vitamin B2

61.6%0.8mg

Riboflavin

0.14 mgvs0.8 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31%5mg

Vitamin B3

118%19mg

Niacin, nicotinic acid, niacinamide

5 mgvs19 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

25%1.25mg

Vitamin B5

60.6%3.03mg

Pantothenic acid

1.25 mgvs3.03 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

139%1.8mg

Pyridoxine

0.69 mgvs1.8 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

31%124μg

Vitamin B9

27.4%110μg

Folates and Folic Acid

124 μgvs110 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

45.7%41mg

Vitamin C

0%0mg

Ascorbic acid

41 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.87%0.13mg

Vitamin E

13.8%2.07mg

Tocopherols and Tocotrienols

0.13 mgvs2.07 mg

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

Find Vegetables rich in Vitamin E

7.34%8.8μg

Vitamin K

2.2%2.64μg

Phytomenadione or phylloquinone

8.8 μgvs2.64 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Wheat Bran

3.26%32.6mg

Calcium

10%101mg

32.6 mgvs101 mg

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

Find Vegetables rich in Calcium

46%0.41mg

Copper

154%1.4mg

0.41 mgvs1.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

26%2.1mg

Iron

184%14.7mg

2.1 mgvs14.7 mg

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

Find Vegetables rich in Iron

21%88mg

Magnesium

202%849mg

88 mgvs849 mg

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

Find Vegetables rich in Magnesium

26.8%0.62mg

Manganese

694%16mg

0.62 mgvs16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

35%245mg

Phosphorus

201%1407mg

245 mgvs1407 mg

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

Find Vegetables rich in Phosphorus

52%1774mg

Potassium

48.3%1642mg

1774 mgvs1642 mg

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

Find Vegetables rich in Potassium

2.96%1.63μg

Selenium

196%108μg

1.63 μgvs108 μg

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

Find Vegetables rich in Selenium

1.52%23mg

Sodium

0.19%2.78mg

23 mgvs2.78 mg

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

Find Vegetables rich in Sodium

10.4%1.14mg

Zinc

92%10mg

1.14 mgvs10 mg

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

Find Vegetables rich in Zinc

6.65%246g

Water

0.37%13.7g

246 gvs13.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Wheat Bran:

Baked Whole White Potatoes have more Vitamin C and 3.3 times more Vitamin K than Crude Wheat Bran.
While Crude Wheat Bran contains 4.6 times more Vitamin B1, 5.7 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.9 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crude Wheat Bran have similar amounts of Vitamin B9 per 300 kcal.
Both Baked Whole White Potatoes as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Wheat Bran:

Baked Whole White Potatoes have 17.9 times more Water than Crude Wheat Bran.
While Crude Wheat Bran contains 3.1 times more Calcium, 3.3 times more Copper, 7 times more Iron, 9.6 times more Magnesium, 25.9 times more Manganese, 5.8 times more Phosphorus, 66.1 times more Selenium and 8.8 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crude Wheat Bran have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 8.8 times more Sugars than Crude Wheat Bran.
While Crude Wheat Bran contains 12.1 times more Fat, 4.7 times more Omega 3, 17.7 times more Omega 6, 1.3 times more Carbohydrate, 8.7 times more Fiber and 3.2 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crude Wheat Bran have similar amounts of Energy per 300 kcal.
Both Baked Whole White Potatoes as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesWheat BranVS Baked Red PotatoesBaked White PotatoesVS Wheat GermWheat BranVS Wheat Germ

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Wheat Bran

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: