Comparing Nutrients in 300 calories Raw QuinoaVS Baked Red Potatoes

Weight per 300 calories

Raw Quinoa

81.5g

Baked Red Potatoes

345g

Raw Quinoa has 4.2 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 - Raw Quinoa or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Raw Quinoa

15%

70%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Raw Quinoavs 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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5.1%4.95g

Fat

0.53%0.52g

4.95 gvs0.52 g

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

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1.8%0.58g

Saturated Fat

0.43%0.14g

0.58 gvs0.14 g

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

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13.2%0.21g

Omega 3

3.23%0.052g

0.21 gvs0.052 g

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

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14.3%2.43g

Omega 6

0.99%0.17g

2.43 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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40.2%52.3g

Carbohydrate

52%67.6g

52.3 gvs67.6 g

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

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Sugars

6.8%4.93g

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

NA 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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15%5.7g

Fiber

16.3%6.2g

5.7 gvs6.2 g

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

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20.6%11.5g

Protein

14%7.93g

11.5 gvs7.93 g

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

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Vitamins

Raw Quinoavs Baked Red Potatoes

0.091%0.82μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0.82 μgvs3.45 μg

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

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24.5%0.29mg

Vitamin B1

20.7%0.25mg

Thiamine

0.29 mgvs0.25 mg

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

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20%0.26mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.26 mgvs0.17 mg

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

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7.74%1.24mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

1.24 mgvs5.5 mg

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

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12.6%0.63mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.63 mgvs1.18 mg

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

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30.5%0.4mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.4 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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37.5%150μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

150 μgvs93 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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Vitamin C

48.3%43.4mg

Ascorbic acid

NA 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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13.3%2mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

2 mgvs0.28 mg

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

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0%0μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0 μgvs9.66 μg

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

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Minerals

Raw Quinoavs Baked Red Potatoes

3.83%38.3mg

Calcium

3.1%31mg

38.3 mgvs31 mg

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

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53.4%0.48mg

Copper

66.7%0.6mg

0.48 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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46.6%3.73mg

Iron

30%2.4mg

3.73 mgvs2.4 mg

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

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38.2%161mg

Magnesium

23%97mg

161 mgvs97 mg

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

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72%1.66mg

Manganese

26%0.6mg

1.66 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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53.2%373mg

Phosphorus

35.5%248mg

373 mgvs248 mg

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

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13.5%459mg

Potassium

55.3%1879mg

459 mgvs1879 mg

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

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12.6%6.93μg

Selenium

6.93 μgvsNA μg

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

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0.27%4.08mg

Sodium

2.76%41.4mg

4.08 mgvs41.4 mg

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

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23%2.53mg

Zinc

12.5%1.38mg

2.53 mgvs1.38 mg

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

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0.29%11g

Water

7.15%264g

11 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 Raw Quinoa vs Baked Red Potatoes:

Raw Quinoa has 1.5 times more Vitamin B2, 1.6 times more Vitamin B9 and 7.2 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Raw Quinoa.
Both Raw Quinoa and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Quinoa as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Quinoa vs Baked Red Potatoes:

Raw Quinoa has 1.2 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.1 times more Potassium and 24.4 times more Water than Raw Quinoa.
Both Raw Quinoa and Baked Whole Red Potatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Quinoa has 9.6 times more Fat, 4.1 times more Omega 3, 14.4 times more Omega 6 and 1.5 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Raw Quinoa.
Both Raw Quinoa and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Quinoa as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw QuinoaVS Long-grain Brown RiceBaked Red PotatoesVS Long-grain Brown RiceRaw QuinoaVS 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 Raw QuinoaVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Quinoa or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: