Comparing Nutrients in 300 calories Snacks, granola bars, hard, almondVS Baked Red Potatoes

Weight per 300 calories

Snacks, granola bars, hard, almond

60.6g

Baked Red Potatoes

345g

Snacks, granola bars, hard, almond have 5.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs 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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16%15.5g

Fat

0.53%0.52g

15.5 gvs0.52 g

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

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23.7%7.6g

Saturated Fat

0.43%0.14g

7.6 gvs0.14 g

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

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3.8%0.061g

Omega 3

3.23%0.052g

0.061 gvs0.052 g

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

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13%2.2g

Omega 6

0.99%0.17g

2.2 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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29%37.6g

Carbohydrate

52%67.6g

37.6 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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7.66%2.9g

Fiber

16.3%6.2g

2.9 gvs6.2 g

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

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8.33%4.67g

Protein

14%7.93g

4.67 gvs7.93 g

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

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Vitamins

Snacks, granola bars, hard, almondvs Baked Red Potatoes

0.13%1.2μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

1.2 μgvs3.45 μg

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

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14%0.17mg

Vitamin B1

20.7%0.25mg

Thiamine

0.17 mgvs0.25 mg

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

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3.26%0.042mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.042 mgvs0.17 mg

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

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2.3%0.37mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs5.5 mg

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

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5.65%0.28mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.28 mgvs1.18 mg

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

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2.2%0.028mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.028 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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1.8%7.27μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

7.27 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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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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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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Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

NA 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

Snacks, granola bars, hard, almondvs Baked Red Potatoes

1.94%19.4mg

Calcium

3.1%31mg

19.4 mgvs31 mg

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

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8.55%0.077mg

Copper

66.7%0.6mg

0.077 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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19%1.5mg

Iron

30%2.4mg

1.5 mgvs2.4 mg

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

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11.7%49mg

Magnesium

23%97mg

49 mgvs97 mg

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

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36%0.83mg

Manganese

26%0.6mg

0.83 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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19.7%138mg

Phosphorus

35.5%248mg

138 mgvs248 mg

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

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4.87%165mg

Potassium

55.3%1879mg

165 mgvs1879 mg

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

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16.5%9.1μg

Selenium

9.1 μgvsNA μg

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

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10.3%155mg

Sodium

2.76%41.4mg

155 mgvs41.4 mg

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

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8.7%0.96mg

Zinc

12.5%1.38mg

0.96 mgvs1.38 mg

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

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0.051%1.88g

Water

7.15%264g

1.88 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 Snacks, granola bars, hard, almond vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 14.9 times more Vitamin B3, 4.2 times more Vitamin B5, 25.7 times more Vitamin B6, 12.8 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond 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 Snacks, granola bars, hard, almond vs Baked Red Potatoes:

Snacks, granola bars, hard, almond have 1.4 times more Manganese and 3.7 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Calcium, 7.8 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.8 times more Phosphorus, 11.4 times more Potassium, 1.4 times more Zinc and 140.7 times more Water than Snacks, granola bars, hard, almond.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bars, hard, almond have 29.9 times more Fat, 55 times more Saturated Fat and 13.1 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Carbohydrate, 2.1 times more Fiber and 1.7 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Baked Whole Red Potatoes have similar amounts of Energy and Omega 3 per 300 kcal.
Both Snacks, granola bars, hard, almond as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, granola bars, hard, almondVS Snacks, granola bars, hard, chocolate chipBaked Red PotatoesVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS 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 Snacks, granola bars, hard, almondVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, granola bars, hard, almond or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: