Comparing Nutrients in 300 calories Snacks, trail mix, regularVS Baked White Potatoes

Weight per 300 calories

Snacks, trail mix, regular

65g

Baked White Potatoes

326g

Snacks, trail mix, regular have 5 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, trail mix, regular or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, trail mix, regular

11%

53%

36%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Snacks, trail mix, regularvs 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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19.7%19g

Fat

0.5%0.49g

19 gvs0.49 g

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

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11.3%3.6g

Saturated Fat

0.41%0.13g

3.6 gvs0.13 g

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

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2.84%0.045g

Omega 3

3.06%0.049g

0.045 gvs0.049 g

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

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36.6%6.22g

Omega 6

0.94%0.16g

6.22 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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22.4%29g

Carbohydrate

53%68.7g

29 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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Fiber

18%6.85g

NA gvs6.85 g

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

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16%8.96g

Protein

12.2%6.85g

8.96 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, trail mix, regularvs Baked White Potatoes

0.072%0.65μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0.65 μgvs3.26 μg

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

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25%0.3mg

Vitamin B1

13%0.16mg

Thiamine

0.3 mgvs0.16 mg

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

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9.9%0.13mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.13 mgvs0.14 mg

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

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19%3.06mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.06 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

11.6%0.58mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.58 mgvs1.25 mg

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

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15%0.19mg

Vitamin B6

53%0.69mg

Pyridoxine

0.19 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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11.5%46μg

Vitamin B9

31%124μg

Folates and Folic Acid

46 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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1%0.91mg

Vitamin C

45.7%41mg

Ascorbic acid

0.91 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, trail mix, regularvs Baked White Potatoes

5.06%50.6mg

Calcium

3.26%32.6mg

50.6 mgvs32.6 mg

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

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71%0.64mg

Copper

46%0.41mg

0.64 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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24.8%2mg

Iron

26%2.1mg

2 mgvs2.1 mg

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

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24.4%103mg

Magnesium

21%88mg

103 mgvs88 mg

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

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29%0.67mg

Manganese

26.8%0.62mg

0.67 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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32%224mg

Phosphorus

35%245mg

224 mgvs245 mg

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

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13%445mg

Potassium

52%1774mg

445 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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9.9%149mg

Sodium

1.52%23mg

149 mgvs23 mg

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

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19%2.1mg

Zinc

10.4%1.14mg

2.1 mgvs1.14 mg

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

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0.16%5.97g

Water

6.65%246g

5.97 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, trail mix, regular vs Baked White Potatoes:

Snacks, trail mix, regular have 1.9 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 45.2 times more Vitamin C than Snacks, trail mix, regular.
Both Snacks, trail mix, regular and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
Both Snacks, trail mix, regular 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, trail mix, regular vs Baked White Potatoes:

Snacks, trail mix, regular have 1.6 times more Calcium, 1.5 times more Copper, 6.5 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4 times more Potassium and 41.2 times more Water than Snacks, trail mix, regular.
Both Snacks, trail mix, regular and Baked Whole White Potatoes have similar amounts of Iron, Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snacks, trail mix, regular have 39 times more Fat, 27.6 times more Saturated Fat, 38.9 times more Omega 6 and 1.3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Carbohydrate than Snacks, trail mix, regular.
Both Snacks, trail mix, regular and Baked Whole White Potatoes have similar amounts of Energy and Omega 3 per 300 kcal.
Both Snacks, trail mix, regular 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, trail mix, regularVS Snacks, trail mix, tropicalBaked White PotatoesVS Snacks, trail mix, tropicalSnacks, trail mix, regularVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Snacks, trail mix, regularVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Snacks, trail mix, regular or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: