Comparing Nutrients in 300 calories Syrups, table blends, corn, refiner, and sugarVS Baked Red Potatoes

Weight per 300 calories

Syrups, table blends, corn, refiner, and sugar

94g

Baked Red Potatoes

345g

Syrups, table blends, corn, refiner, and sugar have 3.7 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, table blends, corn, refiner, and sugar or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Syrups, table blends, corn, refiner, and sugar

100%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Syrups, table blends, corn, refiner, and sugarvs 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 .

Find Sweets rich in Energy

0%0g

Fat

0.53%0.52g

0 gvs0.52 g

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

Find Sweets rich in Fat

0%0g

Saturated Fat

0.43%0.14g

0 gvs0.14 g

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

Find Sweets rich in Saturated Fat

Omega 3

3.23%0.052g

NA gvs0.052 g

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

Find Sweets rich in Omega 3

Omega 6

0.99%0.17g

NA gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Sweets rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Sweets rich in Cholesterol

60.7%79g

Carbohydrate

52%67.6g

79 gvs67.6 g

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

Find Sweets rich in Carbohydrate

Sugars

6.8%4.93g

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

NA gvs4.93 g

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

Find Sweets rich in Sugars

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 .

Find Sweets rich in Fructose

Glucose

%1.9g

NA gvs1.9 g

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

Find Sweets rich in Glucose

Sucrose

%1.55g

NA gvs1.55 g

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

Find Sweets rich in Sucrose

0%0g

Fiber

16.3%6.2g

0 gvs6.2 g

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

Find Sweets rich in Fiber

0%0g

Protein

14%7.93g

0 gvs7.93 g

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

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

Syrups, table blends, corn, refiner, and sugarvs 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 .

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A

0.47%0.006mg

Vitamin B1

20.7%0.25mg

Thiamine

0.006 mgvs0.25 mg

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

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1

3.4%0.044mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.044 mgvs0.17 mg

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

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2

0.12%0.019mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.019 mgvs5.5 mg

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

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

0.66%0.033mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.033 mgvs1.18 mg

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

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0.65%0.008mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.008 mgvs0.73 mg

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

Find Sweets rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B7

0.71%2.82μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

2.82 μgvs93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Sweets rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Sweets rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

NA mgvs0.28 mg

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

Find Sweets rich in Vitamin E

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

NA μgvs9.66 μg

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

Find Sweets rich in Vitamin K

Minerals

Syrups, table blends, corn, refiner, and sugarvs Baked Red Potatoes

2.16%21.6mg

Calcium

3.1%31mg

21.6 mgvs31 mg

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

Find Sweets rich in Calcium

6.27%0.056mg

Copper

66.7%0.6mg

0.056 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Sweets rich in Copper

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 .

Find Sweets rich in Fluoride

8.7%0.7mg

Iron

30%2.4mg

0.7 mgvs2.4 mg

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

Find Sweets rich in Iron

2%8.46mg

Magnesium

23%97mg

8.46 mgvs97 mg

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

Find Sweets rich in Magnesium

3.6%0.083mg

Manganese

26%0.6mg

0.083 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Sweets rich in Manganese

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 .

Find Sweets rich in Molybdenum

1.07%7.52mg

Phosphorus

35.5%248mg

7.52 mgvs248 mg

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

Find Sweets rich in Phosphorus

1.74%59.2mg

Potassium

55.3%1879mg

59.2 mgvs1879 mg

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

Find Sweets rich in Potassium

1.37%0.75μg

Selenium

0.75 μgvsNA μg

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

Find Sweets rich in Selenium

4.45%66.8mg

Sodium

2.76%41.4mg

66.8 mgvs41.4 mg

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

Find Sweets rich in Sodium

0.26%0.028mg

Zinc

12.5%1.38mg

0.028 mgvs1.38 mg

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

Find Sweets rich in Zinc

0.4%14.7g

Water

7.15%264g

14.7 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Sweets rich in Water

Lets compare vitamin content per 300 calories of Syrups, table blends, corn, refiner, and sugar vs Baked Red Potatoes:

Baked Whole Red Potatoes contain 44 times more Vitamin B1, 3.9 times more Vitamin B2, 292.4 times more Vitamin B3, 35.7 times more Vitamin B5, 86.4 times more Vitamin B6, 33 times more Vitamin B9 and more Vitamin C than Syrups, table blends, corn, refiner, and sugar.
Both Syrups, table blends, corn, refiner, and sugar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Syrups, table blends, corn, refiner, and sugar vs Baked Red Potatoes:

Syrups, table blends, corn, refiner, and sugar have 1.6 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Calcium, 10.6 times more Copper, 3.5 times more Iron, 11.4 times more Magnesium, 7.2 times more Manganese, 33 times more Phosphorus, 31.7 times more Potassium, 48.9 times more Zinc and 18 times more Water than Syrups, table blends, corn, refiner, and sugar.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes contain more Fiber and more Protein than Syrups, table blends, corn, refiner, and sugar.
Both Syrups, table blends, corn, refiner, and sugar and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Syrups, table blends, corn, refiner, and sugar 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:

Syrups, table blends, corn, refiner, and sugarVS Toppings, butterscotch or caramelBaked Red PotatoesVS Toppings, butterscotch or caramelSyrups, table blends, corn, refiner, and sugarVS 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, table blends, corn, refiner, and sugarVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Syrups, table blends, corn, refiner, and sugar or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: