Comparing Nutrients in 300 calories Canned Mixed Vegetables with LiquidsVS Baked Red Potatoes

Weight per 300 calories

Canned Mixed Vegetables with Liquids

833g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 2.4 times more energy per unit of mass than Canned Mixed Vegetables Solids and Liquids, which is average in comparison to other foods. Canned Mixed Vegetables with Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Mixed Vegetables with Liquids or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids

16%

78%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Canned Mixed Vegetables with Liquidsvs 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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2.15%2.1g

Fat

0.53%0.52g

2.1 gvs0.52 g

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

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1.33%0.43g

Saturated Fat

0.43%0.14g

0.43 gvs0.14 g

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

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16.7%0.27g

Omega 3

3.23%0.052g

0.27 gvs0.052 g

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

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4.3%0.73g

Omega 6

0.99%0.17g

0.73 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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45.7%59.4g

Carbohydrate

52%67.6g

59.4 gvs67.6 g

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

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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 .

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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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83.3%31.7g

Fiber

16.3%6.2g

31.7 gvs6.2 g

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

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21%12g

Protein

14%7.93g

12 gvs7.93 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Mixed Vegetables with Liquidsvs Baked Red Potatoes

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

NA μgvs3.45 μg

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

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23.6%0.28mg

Vitamin B1

20.7%0.25mg

Thiamine

0.28 mgvs0.25 mg

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

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25.6%0.33mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.33 mgvs0.17 mg

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

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25%4mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

4 mgvs5.5 mg

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

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

19%0.95mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.95 mgvs1.18 mg

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

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49.4%0.64mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.64 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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37.5%150μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

150 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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35%31.7mg

Vitamin C

48.3%43.4mg

Ascorbic acid

31.7 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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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 .

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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 .

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Minerals

Canned Mixed Vegetables with Liquidsvs Baked Red Potatoes

17.5%175mg

Calcium

3.1%31mg

175 mgvs31 mg

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

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96%0.87mg

Copper

66.7%0.6mg

0.87 mgvs0.6 mg

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

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7.7%308μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

308 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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67.7%5.4mg

Iron

30%2.4mg

5.4 mgvs2.4 mg

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

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29.8%125mg

Magnesium

23%97mg

125 mgvs97 mg

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

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155%3.56mg

Manganese

26%0.6mg

3.56 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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44%308mg

Phosphorus

35.5%248mg

308 mgvs248 mg

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

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34%1150mg

Potassium

55.3%1879mg

1150 mgvs1879 mg

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

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3.03%1.67μg

Selenium

1.67 μgvsNA μg

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

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124%1867mg

Sodium

2.76%41.4mg

1867 mgvs41.4 mg

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

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38.6%4.25mg

Zinc

12.5%1.38mg

4.25 mgvs1.38 mg

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

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20.3%752g

Water

7.15%264g

752 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 Canned Mixed Vegetables with Liquids vs Baked Red Potatoes:

Canned Mixed Vegetables Solids and Liquids have 1.9 times more Vitamin B2 and 1.6 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Canned Mixed Vegetables Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mixed Vegetables with Liquids vs Baked Red Potatoes:

Canned Mixed Vegetables Solids and Liquids have 5.6 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 6 times more Manganese, 1.2 times more Phosphorus, 45.1 times more Sodium, 3.1 times more Zinc and 2.8 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Potassium than Canned Mixed Vegetables Solids and Liquids.

Comparison of macro-nutrients per 300 calories:

Canned Mixed Vegetables Solids and Liquids have 5.2 times more Omega 3, 4.3 times more Omega 6, 5.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
Both Canned Mixed Vegetables Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned Mixed Vegetables Solids and Liquids 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:

Canned Mixed Vegetables with LiquidsVS Canned Mixed VegetablesBaked Red PotatoesVS Canned Mixed VegetablesCanned Mixed Vegetables with LiquidsVS 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 Canned Mixed Vegetables with LiquidsVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Mixed Vegetables with Liquids or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: