Comparing Nutrients in 300 calories Mamey SapoteVS Baked Red Potatoes

Weight per 300 calories

Mamey Sapote

242g

Baked Red Potatoes

345g

Mamey Sapote has 1.4 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Mamey Sapote or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Mamey Sapote

93%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Mamey Sapotevs 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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1.15%1.1g

Fat

0.53%0.52g

1.1 gvs0.52 g

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

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1.28%0.41g

Saturated Fat

0.43%0.14g

0.41 gvs0.14 g

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

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12.4%0.2g

Omega 3

3.23%0.052g

0.2 gvs0.052 g

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

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0.16%0.027g

Omega 6

0.99%0.17g

0.027 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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59.7%77.7g

Carbohydrate

52%67.6g

77.7 gvs67.6 g

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

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67.2%48.7g

Sugars

6.8%4.93g

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

48.7 gvs4.93 g

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

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25.6%18.5g

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]

18.5 gvs1.5 g

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

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%19.4g

Glucose

%1.9g

19.4 gvs1.9 g

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

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%9.9g

Sucrose

%1.55g

9.9 gvs1.55 g

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

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34.4%13g

Fiber

16.3%6.2g

13 gvs6.2 g

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

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6.26%3.5g

Protein

14%7.93g

3.5 gvs7.93 g

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

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Vitamins

Mamey Sapotevs Baked Red Potatoes

1.9%17μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

17 μgvs3.45 μg

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

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2.62%0.031mg

Vitamin B1

20.7%0.25mg

Thiamine

0.031 mgvs0.25 mg

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

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21.6%0.28mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.28 mgvs0.17 mg

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

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21.7%3.46mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

3.46 mgvs5.5 mg

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

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19.2%0.96mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.96 mgvs1.18 mg

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

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134%1.74mg

Vitamin B6

56.2%0.73mg

Pyridoxine

1.74 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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4.23%17μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

17 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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62%55.6mg

Vitamin C

48.3%43.4mg

Ascorbic acid

55.6 mgvs43.4 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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34%5.1mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

5.1 mgvs0.28 mg

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

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Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

NA μgvs9.66 μg

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

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Minerals

Mamey Sapotevs Baked Red Potatoes

4.35%43.5mg

Calcium

3.1%31mg

43.5 mgvs31 mg

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

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57.3%0.52mg

Copper

66.7%0.6mg

0.52 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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23.6%1.9mg

Iron

30%2.4mg

1.9 mgvs2.4 mg

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

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6.34%26.6mg

Magnesium

23%97mg

26.6 mgvs97 mg

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

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21.5%0.49mg

Manganese

26%0.6mg

0.49 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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9%63mg

Phosphorus

35.5%248mg

63 mgvs248 mg

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

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32.3%1098mg

Potassium

55.3%1879mg

1098 mgvs1879 mg

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

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Selenium

NA μgvsNA μg

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

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1.13%17mg

Sodium

2.76%41.4mg

17 mgvs41.4 mg

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

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4.18%0.46mg

Zinc

12.5%1.38mg

0.46 mgvs1.38 mg

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

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4.24%157g

Water

7.15%264g

157 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 Mamey Sapote vs Baked Red Potatoes:

Raw Mamey Sapote has 1.6 times more Vitamin B2, 2.4 times more Vitamin B6, 1.3 times more Vitamin C and 18.5 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 7.9 times more Vitamin B1, 1.6 times more Vitamin B3 and 5.5 times more Vitamin B9 than Raw Mamey Sapote.
Both Raw Mamey Sapote and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 300 kcal.
Both Raw Mamey Sapote as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mamey Sapote vs Baked Red Potatoes:

Raw Mamey Sapote has 1.4 times more Calcium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Iron, 3.6 times more Magnesium, 3.9 times more Phosphorus, 1.7 times more Potassium, 3 times more Zinc and 1.7 times more Water than Raw Mamey Sapote.
Both Raw Mamey Sapote and Baked Whole Red Potatoes have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Mamey Sapote has 3.8 times more Omega 3, 9.9 times more Sugars, 12.2 times more Fructose and 2.1 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.3 times more Protein than Raw Mamey Sapote.
Both Raw Mamey Sapote and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Mamey Sapote 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:

Mamey SapoteVS SoursopBaked Red PotatoesVS SoursopMamey SapoteVS 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 Mamey SapoteVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Mamey Sapote or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: