Comparing Nutrients in 300 calories Snacks, rice cakes, brown rice, plain, unsaltedVS Baked Red Potatoes

Weight per 300 calories

Snacks, rice cakes, brown rice, plain, unsalted

77.5g

Baked Red Potatoes

345g

Snacks, rice cakes, brown rice, plain, unsalted have 4.4 times more energy per 100g than Baked Red Potatoes. It has 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, rice cakes, brown rice, plain, unsalted or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, rice cakes, brown rice, plain, unsalted

84%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Snacks, rice cakes, brown rice, plain, unsaltedvs 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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2.24%2.17g

Fat

0.53%0.52g

2.17 gvs0.52 g

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

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1.4%0.44g

Saturated Fat

0.43%0.14g

0.44 gvs0.14 g

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

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0.48%0.008g

Omega 3

3.23%0.052g

0.008 gvs0.052 g

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

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4.42%0.75g

Omega 6

0.99%0.17g

0.75 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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48.6%63g

Carbohydrate

52%67.6g

63 gvs67.6 g

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

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0.94%0.68g

Sugars

6.8%4.93g

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

0.68 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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8.57%3.26g

Fiber

16.3%6.2g

3.26 gvs6.2 g

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

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11.4%6.36g

Protein

14%7.93g

6.36 gvs7.93 g

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

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Vitamins

Snacks, rice cakes, brown rice, plain, unsaltedvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

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

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3.94%0.047mg

Vitamin B1

20.7%0.25mg

Thiamine

0.047 mgvs0.25 mg

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

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9.84%0.13mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.13 mgvs0.17 mg

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

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38%6.05mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs5.5 mg

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

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15.5%0.78mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.78 mgvs1.18 mg

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

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8.94%0.12mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.12 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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4.07%16.3μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

16.3 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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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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6.4%0.96mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.96 mgvs0.28 mg

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

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1.23%1.47μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

1.47 μgvs9.66 μg

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

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Minerals

Snacks, rice cakes, brown rice, plain, unsaltedvs Baked Red Potatoes

0.85%8.53mg

Calcium

3.1%31mg

8.53 mgvs31 mg

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

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38.3%0.34mg

Copper

66.7%0.6mg

0.34 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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14.4%1.16mg

Iron

30%2.4mg

1.16 mgvs2.4 mg

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

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24%102mg

Magnesium

23%97mg

102 mgvs97 mg

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

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126%2.9mg

Manganese

26%0.6mg

2.9 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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40%279mg

Phosphorus

35.5%248mg

279 mgvs248 mg

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

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6.6%225mg

Potassium

55.3%1879mg

225 mgvs1879 mg

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

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34.7%19μg

Selenium

19 μgvsNA μg

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

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1.34%20mg

Sodium

2.76%41.4mg

20 mgvs41.4 mg

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

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21%2.33mg

Zinc

12.5%1.38mg

2.33 mgvs1.38 mg

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

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0.12%4.5g

Water

7.15%264g

4.5 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, rice cakes, brown rice, plain, unsalted vs Baked Red Potatoes:

Snacks, rice cakes, brown rice, plain, unsalted have 3.5 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 6.3 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C and 6.6 times more Vitamin K than Snacks, rice cakes, brown rice, plain, unsalted.
Both Snacks, rice cakes, brown rice, plain, unsalted and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Snacks, rice cakes, brown rice, plain, unsalted as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, rice cakes, brown rice, plain, unsalted vs Baked Red Potatoes:

Snacks, rice cakes, brown rice, plain, unsalted have 4.8 times more Manganese and 1.7 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.6 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 8.4 times more Potassium and 58.8 times more Water than Snacks, rice cakes, brown rice, plain, unsalted.
Both Snacks, rice cakes, brown rice, plain, unsalted and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, rice cakes, brown rice, plain, unsalted have 4.5 times more Omega 6 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 6.7 times more Omega 3, 7.2 times more Sugars and 1.9 times more Fiber than Snacks, rice cakes, brown rice, plain, unsalted.
Both Snacks, rice cakes, brown rice, plain, unsalted and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Snacks, rice cakes, brown rice, plain, unsalted as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snacks, rice cakes, brown rice, plain, unsaltedVS Snacks, rice cakes, brown rice, buckwheat, unsaltedBaked Red PotatoesVS Snacks, rice cakes, brown rice, buckwheat, unsaltedSnacks, rice cakes, brown rice, plain, unsaltedVS 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, rice cakes, brown rice, plain, unsaltedVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, rice cakes, brown rice, plain, unsalted or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: