Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Baked White Potatoes

Weight per 300 calories

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

83g

Baked White Potatoes

326g

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.9 times more energy per 100g than Baked White Potatoes. It has 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, pretzels, hard, whole-wheat including both salted and unsalted or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, pretzels, hard, whole-wheat including both salted and unsalted

11%

83%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedvs 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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2.22%2.15g

Fat

0.5%0.49g

2.15 gvs0.49 g

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

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1.45%0.46g

Saturated Fat

0.41%0.13g

0.46 gvs0.13 g

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

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2.07%0.033g

Omega 3

3.06%0.049g

0.033 gvs0.049 g

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

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3.85%0.65g

Omega 6

0.94%0.16g

0.65 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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52%67.4g

Carbohydrate

53%68.7g

67.4 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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16.8%6.4g

Fiber

18%6.85g

6.4 gvs6.85 g

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

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16.4%9.2g

Protein

12.2%6.85g

9.2 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, pretzels, hard, whole-wheat including both salted and unsaltedvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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30.4%0.36mg

Vitamin B1

13%0.16mg

Thiamine

0.36 mgvs0.16 mg

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

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18.6%0.24mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.24 mgvs0.14 mg

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

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34%5.4mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs5 mg

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

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13.5%0.67mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.67 mgvs1.25 mg

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

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17.5%0.23mg

Vitamin B6

53%0.69mg

Pyridoxine

0.23 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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11%44.8μg

Vitamin B9

31%124μg

Folates and Folic Acid

44.8 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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0.92%0.83mg

Vitamin C

45.7%41mg

Ascorbic acid

0.83 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, pretzels, hard, whole-wheat including both salted and unsaltedvs Baked White Potatoes

2.32%23.2mg

Calcium

3.26%32.6mg

23.2 mgvs32.6 mg

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

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25.8%0.23mg

Copper

46%0.41mg

0.23 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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28%2.23mg

Iron

26%2.1mg

2.23 mgvs2.1 mg

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

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5.9%25mg

Magnesium

21%88mg

25 mgvs88 mg

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

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96%2.2mg

Manganese

26.8%0.62mg

2.2 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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14.8%104mg

Phosphorus

35%245mg

104 mgvs245 mg

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

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10.5%356mg

Potassium

52%1774mg

356 mgvs1774 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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11.2%168mg

Sodium

1.52%23mg

168 mgvs23 mg

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

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4.67%0.51mg

Zinc

10.4%1.14mg

0.51 mgvs1.14 mg

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

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0.087%3.23g

Water

6.65%246g

3.23 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, pretzels, hard, whole-wheat including both salted and unsalted vs Baked White Potatoes:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 2.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Vitamin B5, 3 times more Vitamin B6, 2.8 times more Vitamin B9 and 49.6 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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, pretzels, hard, whole-wheat including both salted and unsalted vs Baked White Potatoes:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 3.6 times more Manganese and 7.4 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Calcium, 1.8 times more Copper, 3.5 times more Magnesium, 2.4 times more Phosphorus, 5 times more Potassium, 2.2 times more Zinc and 76.1 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, pretzels, hard, whole-wheat including both salted and unsalted have 4.1 times more Omega 6 and 1.3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Omega 3 than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Snacks, pretzels, hard, whole-wheat including both salted and unsalted as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Snacks, rice cracker brown rice, plainBaked White PotatoesVS Snacks, rice cracker brown rice, plainSnacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Snacks, pretzels, hard, whole-wheat including both salted and unsaltedVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, pretzels, hard, whole-wheat including both salted and unsalted or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: