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Comparing Nutrients in 300 calories White PotatoesVS Red Potatoes

Weight per 300 calories

White Potatoes
435g
Red Potatoes
429g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - White Potatoes or Red Potatoes?

Macros Ratio

Protein Fat Carbs

White Potatoes
10%
1%
89%
Red Potatoes
10%
2%
88%
300 kcal ▼

Macro Nutrients

White Potatoesvs Red Potatoes
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
0.45%0.43g
Fat
0.62%0.6g
0.43 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.35%0.11g
Saturated Fat
0.47%0.15g
0.11 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
2.7%0.043g
Omega 3
3.75%0.06g
0.043 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.82%0.14g
Omega 6
1.1%0.19g
0.14 gvs0.19 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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52.5%68.3g
Carbohydrate
52.4%68g
68.3 gvs68 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.9%5g
Sugars
7.63%5.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs5.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.04%1.48g
Fructose
1.83%1.33g
≤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]
1.48 gvs1.33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g
Glucose
%1.7g
2.3 gvs1.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.2g
Sucrose
%1.24g
1.2 gvs1.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
27.5%10.4g
Fiber
19%7.3g
10.4 gvs7.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
13%7.3g
Protein
14.5%8.1g
7.3 gvs8.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Potatoesvs Red Potatoes
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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25.7%0.31mg
Vitamin B1
29%0.35mg
Thiamine
0.31 mgvs0.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.4%0.15mg
Vitamin B2
10.2%0.13mg
Riboflavin
0.15 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.63mg
Vitamin B3
30.8%4.92mg
Niacin, nicotinic acid, niacinamide
4.63 mgvs4.92 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.4%1.22mg
Vitamin B5
24%1.2mg
Pantothenic acid
1.22 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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68%0.88mg
Vitamin B6
56%0.73mg
Pyridoxine
0.88 mgvs0.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.6%78.3μg
Vitamin B9
19.3%77μg
Folates and Folic Acid
78.3 μgvs77 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
44%39.6mg
Vitamin C
41%37mg
Ascorbic acid
39.6 mgvs37 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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0.29%0.043mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.043 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.8%6.96μg
Vitamin K
10.4%12.4μg
Phytomenadione or phylloquinone
6.96 μgvs12.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Potatoesvs Red Potatoes
3.9%39mg
Calcium
4.3%43mg
39 mgvs43 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg
Copper
64%0.57mg
0.5 mgvs0.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
28.3%2.26mg
Iron
39%3.13mg
2.26 mgvs3.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
21.7%91mg
Magnesium
22.4%94mg
91 mgvs94 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
27.4%0.63mg
Manganese
26.3%0.6mg
0.63 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
38.5%270mg
Phosphorus
37.3%261mg
270 mgvs261 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
52%1770mg
Potassium
57.4%1950mg
1770 mgvs1950 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
2.37%1.3μg
Selenium
3.9%2.14μg
1.3 μgvs2.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.64%69.6mg
Sodium
5.14%77mg
69.6 mgvs77 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
11.5%1.26mg
Zinc
13%1.4mg
1.26 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
9.6%355g
Water
9.38%347g
355 gvs347 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 White Potatoes vs Red Potatoes:
Comparing minerals per 300 calories for White Potatoes vs Red Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

White PotatoesVS Baked Russet PotatoesRed PotatoesVS Baked Russet Potatoes
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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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