Comparing Nutrients in 300 calories Syrups, mapleVS Baked Red Potatoes

Weight per 300 calories

Syrups, maple

115g

Baked Red Potatoes

345g

Syrups, maple have 3 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 - Syrups, maple or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Syrups, maple

100%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Syrups, maplevs 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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0.071%0.069g

Fat

0.53%0.52g

0.069 gvs0.52 g

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

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0.025%0.008g

Saturated Fat

0.43%0.14g

0.008 gvs0.14 g

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

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0%0g

Omega 3

3.23%0.052g

0 gvs0.052 g

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

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0.12%0.02g

Omega 6

0.99%0.17g

0.02 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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59.5%77.4g

Carbohydrate

52%67.6g

77.4 gvs67.6 g

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

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96%69.8g

Sugars

6.8%4.93g

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

69.8 gvs4.93 g

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

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0.83%0.6g

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]

0.6 gvs1.5 g

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

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%1.85g

Glucose

%1.9g

1.85 gvs1.9 g

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

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%67.3g

Sucrose

%1.55g

67.3 gvs1.55 g

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

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0%0g

Fiber

16.3%6.2g

0 gvs6.2 g

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

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0.082%0.046g

Protein

14%7.93g

0.046 gvs7.93 g

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

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Vitamins

Syrups, maplevs 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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6.35%0.076mg

Vitamin B1

20.7%0.25mg

Thiamine

0.076 mgvs0.25 mg

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

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113%1.47mg

Vitamin B2

13.3%0.17mg

Riboflavin

1.47 mgvs0.17 mg

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

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0.58%0.093mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.093 mgvs5.5 mg

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

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0.83%0.042mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.042 mgvs1.18 mg

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

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0.18%0.002mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.002 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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0%0μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

0 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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0%0mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0 mgvs0.28 mg

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

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0%0μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

0 μgvs9.66 μg

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

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Minerals

Syrups, maplevs Baked Red Potatoes

11.8%118mg

Calcium

3.1%31mg

118 mgvs31 mg

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

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2.3%0.021mg

Copper

66.7%0.6mg

0.021 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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1.6%0.13mg

Iron

30%2.4mg

0.13 mgvs2.4 mg

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

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5.77%24.2mg

Magnesium

23%97mg

24.2 mgvs97 mg

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

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146%3.36mg

Manganese

26%0.6mg

3.36 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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0.33%2.3mg

Phosphorus

35.5%248mg

2.3 mgvs248 mg

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

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7.2%245mg

Potassium

55.3%1879mg

245 mgvs1879 mg

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

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1.26%0.69μg

Selenium

0.69 μgvsNA μg

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

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0.92%14mg

Sodium

2.76%41.4mg

14 mgvs41.4 mg

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

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15.4%1.7mg

Zinc

12.5%1.38mg

1.7 mgvs1.38 mg

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

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1%37.4g

Water

7.15%264g

37.4 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 Syrups, maple vs Baked Red Potatoes:

Syrups, maple have 8.5 times more Vitamin B2 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Vitamin B1, 58.8 times more Vitamin B3, 28.3 times more Vitamin B5, 316.8 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, maple.
Both Syrups, maple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Syrups, maple vs Baked Red Potatoes:

Syrups, maple have 3.8 times more Calcium, 5.6 times more Manganese and 1.2 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 28.9 times more Copper, 19 times more Iron, 4 times more Magnesium, 107.6 times more Phosphorus, 7.7 times more Potassium and 7.1 times more Water than Syrups, maple.

Comparison of macro-nutrients per 300 calories:

Syrups, maple have 14.1 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Omega 3, more Fiber and 171.8 times more Protein than Syrups, maple.
Both Syrups, maple and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Syrups, maple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Syrups, mapleVS Syrups, sorghumBaked Red PotatoesVS Syrups, sorghumSyrups, mapleVS 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 Syrups, mapleVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Syrups, maple or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: