Comparing Nutrients in 300 calories Sweetener, syrup, agaveVS Baked White Potatoes

Weight per 300 calories

Sweetener, syrup, agave

97g

Baked White Potatoes

326g

Sweetener, syrup, agave has 3.4 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 - Sweetener, syrup, agave or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Sweetener, syrup, agave

99%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Sweetener, syrup, agavevs 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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0.45%0.44g

Fat

0.5%0.49g

0.44 gvs0.49 g

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

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0%0g

Saturated Fat

0.41%0.13g

0 gvs0.13 g

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

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0%0g

Omega 3

3.06%0.049g

0 gvs0.049 g

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

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0%0g

Omega 6

0.94%0.16g

0 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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57%74g

Carbohydrate

53%68.7g

74 gvs68.7 g

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

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91%66g

Sugars

6.9%5g

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

66 gvs5 g

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

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74.2%54g

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]

54 gvs1.17 g

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

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%12g

Glucose

%2.05g

12 gvs2.05 g

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

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%0g

Sucrose

%1.3g

0 gvs1.3 g

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

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0.51%0.19g

Fiber

18%6.85g

0.19 gvs6.85 g

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

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0.16%0.087g

Protein

12.2%6.85g

0.087 gvs6.85 g

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

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Vitamins

Sweetener, syrup, agavevs Baked White Potatoes

0.86%7.74μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

7.74 μgvs3.26 μg

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

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9.84%0.12mg

Vitamin B1

13%0.16mg

Thiamine

0.12 mgvs0.16 mg

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

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12.3%0.16mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.16 mgvs0.14 mg

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

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4.17%0.67mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.67 mgvs5 mg

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

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Vitamin B5

25%1.25mg

Pantothenic acid

NA mgvs1.25 mg

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

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17.4%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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7.26%29μg

Vitamin B9

31%124μg

Folates and Folic Acid

29 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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18.3%16.5mg

Vitamin C

45.7%41mg

Ascorbic acid

16.5 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 .

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6.32%0.95mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.95 mgvs0.13 mg

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

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18%21.8μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

21.8 μgvs8.8 μg

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

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Minerals

Sweetener, syrup, agavevs Baked White Potatoes

0.097%0.97mg

Calcium

3.26%32.6mg

0.97 mgvs32.6 mg

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

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0.97%0.009mg

Copper

46%0.41mg

0.009 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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1.1%0.087mg

Iron

26%2.1mg

0.087 mgvs2.1 mg

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

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0.23%0.97mg

Magnesium

21%88mg

0.97 mgvs88 mg

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

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0.21%0.005mg

Manganese

26.8%0.62mg

0.005 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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0.14%0.97mg

Phosphorus

35%245mg

0.97 mgvs245 mg

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

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0.11%3.87mg

Potassium

52%1774mg

3.87 mgvs1774 mg

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

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3%1.65μg

Selenium

2.96%1.63μg

1.65 μgvs1.63 μg

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

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0.26%3.87mg

Sodium

1.52%23mg

3.87 mgvs23 mg

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

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0.088%0.01mg

Zinc

10.4%1.14mg

0.01 mgvs1.14 mg

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

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0.6%22g

Water

6.65%246g

22 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 Sweetener, syrup, agave vs Baked White Potatoes:

Sweetener, syrup, agave has 7.3 times more Vitamin E and 2.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 7.5 times more Vitamin B3, 3 times more Vitamin B6, 4.3 times more Vitamin B9 and 2.5 times more Vitamin C than Sweetener, syrup, agave.
Both Sweetener, syrup, agave and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
Both Sweetener, syrup, agave 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 Sweetener, syrup, agave vs Baked White Potatoes:

Baked Whole White Potatoes contain 33.7 times more Calcium, 47.5 times more Copper, 24 times more Iron, 91 times more Magnesium, 127.4 times more Manganese, 252.7 times more Phosphorus, 458.3 times more Potassium, 117.9 times more Zinc and 11.1 times more Water than Sweetener, syrup, agave.
Both Sweetener, syrup, agave as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Sweetener, syrup, agave has 13.2 times more Sugars and 45.8 times more Fructose than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3, 35.4 times more Fiber and 78.6 times more Protein than Sweetener, syrup, agave.
Both Sweetener, syrup, agave and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Sweetener, syrup, agave as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetener, syrup, agaveVS Candies, NESTLE, BUTTERFINGER CrispBaked White PotatoesVS Candies, NESTLE, BUTTERFINGER CrispSweetener, syrup, agaveVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Sweetener, syrup, agaveVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetener, syrup, agave or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: