Comparing Nutrients in 300 calories Puddings, vanilla, dry mix, instantVS Baked Red Potatoes

Weight per 300 calories

Puddings, vanilla, dry mix, instant

79.6g

Baked Red Potatoes

345g

Puddings, vanilla, dry mix, instant have 4.3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Puddings, vanilla, dry mix, instant or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, dry mix, instant

99%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, dry mix, instantvs Baked Red Potatoes

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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0.49%0.48g

Fat

0.53%0.52g

0.48 gvs0.52 g

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

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1.07%0.34g

Saturated Fat

0.43%0.14g

0.34 gvs0.14 g

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

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0.05%0.001g

Omega 3

3.23%0.052g

0.001 gvs0.052 g

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

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0.042%0.007g

Omega 6

0.99%0.17g

0.007 gvs0.17 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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57%74g

Carbohydrate

52%67.6g

74 gvs67.6 g

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

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102%74g

Sugars

6.8%4.93g

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

74 gvs4.93 g

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

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Fructose

2.1%1.5g

≤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]

NA gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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0%0g

Fiber

16.3%6.2g

0 gvs6.2 g

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

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0%0g

Protein

14%7.93g

0 gvs7.93 g

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

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Vitamins

Puddings, vanilla, dry mix, instantvs Baked Red Potatoes

0.088%0.8μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0.8 μgvs3.45 μg

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

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0.13%0.002mg

Vitamin B1

20.7%0.25mg

Thiamine

0.002 mgvs0.25 mg

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

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1.7%0.022mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.022 mgvs0.17 mg

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

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0.03%0.005mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.005 mgvs5.5 mg

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

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0.41%0.021mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.021 mgvs1.18 mg

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

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0.12%0.002mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.002 mgvs0.73 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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0%0μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

0 μgvs93 μg

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

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0.66%0.016μg

Vitamin B12

0%0μg

Cobalamin

0.016 μgvs0 μg

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

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0%0mg

Vitamin C

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 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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0.11%0.016mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.016 mgvs0.28 mg

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

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0.066%0.08μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0.08 μgvs9.66 μg

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

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Minerals

Puddings, vanilla, dry mix, instantvs Baked Red Potatoes

0.95%9.55mg

Calcium

3.1%31mg

9.55 mgvs31 mg

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

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8.22%0.074mg

Copper

66.7%0.6mg

0.074 mgvs0.6 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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0.099%0.008mg

Iron

30%2.4mg

0.008 mgvs2.4 mg

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

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0.19%0.8mg

Magnesium

23%97mg

0.8 mgvs97 mg

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

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0%0mg

Manganese

26%0.6mg

0 mgvs0.6 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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80%561mg

Phosphorus

35.5%248mg

561 mgvs248 mg

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

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0.28%9.55mg

Potassium

55.3%1879mg

9.55 mgvs1879 mg

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

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1%0.56μg

Selenium

0.56 μgvsNA μg

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

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74.3%1114mg

Sodium

2.76%41.4mg

1114 mgvs41.4 mg

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

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0.43%0.048mg

Zinc

12.5%1.38mg

0.048 mgvs1.38 mg

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

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0.056%2.07g

Water

7.15%264g

2.07 gvs264 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 Puddings, vanilla, dry mix, instant vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 156 times more Vitamin B1, 7.7 times more Vitamin B2, 1151.9 times more Vitamin B3, 56.8 times more Vitamin B5, 459.3 times more Vitamin B6, more Vitamin B9, more Vitamin C and 121.3 times more Vitamin K than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Puddings, vanilla, dry mix, instant vs Baked Red Potatoes:

Puddings, vanilla, dry mix, instant have 2.3 times more Phosphorus and 26.9 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Calcium, 8.1 times more Copper, 303.3 times more Iron, 121.3 times more Magnesium, more Manganese, 196.8 times more Potassium, 28.9 times more Zinc and 127.8 times more Water than Puddings, vanilla, dry mix, instant.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, dry mix, instant have 15 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 65 times more Omega 3, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
Both Puddings, vanilla, dry mix, instant and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Puddings, vanilla, dry mix, instant as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Puddings, vanilla, dry mix, instantVS Puddings, vanilla, dry mix, regularBaked Red PotatoesVS Puddings, vanilla, dry mix, regularPuddings, vanilla, dry mix, instantVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Puddings, vanilla, dry mix, instantVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Puddings, vanilla, dry mix, instant or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: