Comparing Nutrients in 300 calories Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Baked White Potatoes

Weight per 300 calories

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

51.5g

Baked White Potatoes

326g

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 6.3 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, popcorn, oil-popped, microwave, regular flavor, no trans fat or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

65%

30%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatvs 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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23%22.4g

Fat

0.5%0.49g

22.4 gvs0.49 g

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

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11%3.5g

Saturated Fat

0.41%0.13g

3.5 gvs0.13 g

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

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27.4%0.44g

Omega 3

3.06%0.049g

0.44 gvs0.049 g

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

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67.6%11.5g

Omega 6

0.94%0.16g

11.5 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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18%23g

Carbohydrate

53%68.7g

23 gvs68.7 g

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

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0.33%0.24g

Sugars

6.9%5g

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

0.24 gvs5 g

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

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0.05%0.036g

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]

0.036 gvs1.17 g

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

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%0.036g

Glucose

%2.05g

0.036 gvs2.05 g

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

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%0.16g

Sucrose

%1.3g

0.16 gvs1.3 g

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

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11%4.17g

Fiber

18%6.85g

4.17 gvs6.85 g

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

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6.7%3.75g

Protein

12.2%6.85g

3.75 gvs6.85 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatvs Baked White Potatoes

0.46%4.1μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

4.1 μgvs3.26 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

5.75%0.069mg

Vitamin B1

13%0.16mg

Thiamine

0.069 mgvs0.16 mg

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

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2.26%0.029mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.029 mgvs0.14 mg

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

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3.84%0.61mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs5 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.37%0.12mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.12 mgvs1.25 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

4.3%0.056mg

Vitamin B6

53%0.69mg

Pyridoxine

0.056 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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3.2%13μg

Vitamin B9

31%124μg

Folates and Folic Acid

13 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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0.17%0.15mg

Vitamin C

45.7%41mg

Ascorbic acid

0.15 mgvs41 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 .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

8.34%1.25mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.25 mgvs0.13 mg

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

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1.76%2.1μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

2.1 μgvs8.8 μg

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

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Minerals

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatvs Baked White Potatoes

0.21%2.06mg

Calcium

3.26%32.6mg

2.06 mgvs32.6 mg

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

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9.26%0.083mg

Copper

46%0.41mg

0.083 mgvs0.41 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.081%3.24μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

3.24 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.7%1mg

Iron

26%2.1mg

1 mgvs2.1 mg

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

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9.68%40.7mg

Magnesium

21%88mg

40.7 mgvs88 mg

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

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14%0.32mg

Manganese

26.8%0.62mg

0.32 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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14.6%102mg

Phosphorus

35%245mg

102 mgvs245 mg

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

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2.75%94mg

Potassium

52%1774mg

94 mgvs1774 mg

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

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2.06%1.13μg

Selenium

2.96%1.63μg

1.13 μgvs1.63 μg

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

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31%468mg

Sodium

1.52%23mg

468 mgvs23 mg

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

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14.5%1.6mg

Zinc

10.4%1.14mg

1.6 mgvs1.14 mg

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

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0.017%0.62g

Water

6.65%246g

0.62 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, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Baked White Potatoes:

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 9.6 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Vitamin B1, 4.8 times more Vitamin B2, 8.1 times more Vitamin B3, 10.6 times more Vitamin B5, 12.3 times more Vitamin B6, 9.6 times more Vitamin B9, 266.2 times more Vitamin C and 4.2 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Baked White Potatoes:

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 20.5 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 15.8 times more Calcium, 5 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2.4 times more Phosphorus, 18.9 times more Potassium and 398.3 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 45.8 times more Fat, 26.9 times more Saturated Fat, 9 times more Omega 3 and 71.9 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Carbohydrate, 21.1 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Snacks, popcorn, cakesBaked White PotatoesVS Snacks, popcorn, cakesSnacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fatVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: