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

Weight per 300 calories

Snacks, granola bars, hard, almond

60.6g

Baked White Potatoes

326g

Snacks, granola bars, hard, almond have 5.4 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs Baked White 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

0.5%0.49g

15.5 gvs0.49 g

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

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23.7%7.6g

Saturated Fat

0.41%0.13g

7.6 gvs0.13 g

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

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3.8%0.061g

Omega 3

3.06%0.049g

0.061 gvs0.049 g

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

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13%2.2g

Omega 6

0.94%0.16g

2.2 gvs0.16 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

53%68.7g

37.6 gvs68.7 g

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

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Sugars

6.9%5g

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

NA gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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7.66%2.9g

Fiber

18%6.85g

2.9 gvs6.85 g

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

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8.33%4.67g

Protein

12.2%6.85g

4.67 gvs6.85 g

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

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Vitamins

Snacks, granola bars, hard, almondvs Baked White Potatoes

0.13%1.2μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1.2 μgvs3.26 μg

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

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14%0.17mg

Vitamin B1

13%0.16mg

Thiamine

0.17 mgvs0.16 mg

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

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3.26%0.042mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.042 mgvs0.14 mg

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

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2.3%0.37mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs5 mg

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

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5.65%0.28mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.28 mgvs1.25 mg

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

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2.2%0.028mg

Vitamin B6

53%0.69mg

Pyridoxine

0.028 mgvs0.69 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

31%124μg

Folates and Folic Acid

7.27 μgvs124 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

45.7%41mg

Ascorbic acid

0 mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Snacks, granola bars, hard, almondvs Baked White Potatoes

1.94%19.4mg

Calcium

3.26%32.6mg

19.4 mgvs32.6 mg

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

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8.55%0.077mg

Copper

46%0.41mg

0.077 mgvs0.41 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

26%2.1mg

1.5 mgvs2.1 mg

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

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11.7%49mg

Magnesium

21%88mg

49 mgvs88 mg

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

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36%0.83mg

Manganese

26.8%0.62mg

0.83 mgvs0.62 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%245mg

138 mgvs245 mg

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

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4.87%165mg

Potassium

52%1774mg

165 mgvs1774 mg

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

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16.5%9.1μg

Selenium

2.96%1.63μg

9.1 μgvs1.63 μg

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

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10.3%155mg

Sodium

1.52%23mg

155 mgvs23 mg

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

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8.7%0.96mg

Zinc

10.4%1.14mg

0.96 mgvs1.14 mg

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

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0.051%1.88g

Water

6.65%246g

1.88 gvs246 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 White Potatoes:

Baked Whole White Potatoes contain 3.3 times more Vitamin B2, 13.5 times more Vitamin B3, 4.4 times more Vitamin B5, 24.2 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 300 kcal.
Both Snacks, granola bars, hard, almond as well as Baked Whole White 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 White Potatoes:

Snacks, granola bars, hard, almond have 1.3 times more Manganese, 5.6 times more Selenium and 6.8 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Calcium, 5.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 10.7 times more Potassium and 130.9 times more Water than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Baked Whole White Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, granola bars, hard, almond have 31.6 times more Fat, 58.1 times more Saturated Fat, 1.2 times more Omega 3 and 13.9 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Carbohydrate, 2.4 times more Fiber and 1.5 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Snacks, granola bars, hard, almond as well as Baked Whole White 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 White PotatoesVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: