Comparing Nutrients in 300 calories Canned Chinese Waterchestnuts with LiquidsVS Baked Red Potatoes

Weight per 300 calories

Canned Chinese Waterchestnuts with Liquids

600g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 1.7 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is average in comparison to other foods. Canned Chinese Waterchestnuts with Liquids having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Canned Chinese Waterchestnuts 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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0.37%0.36g

Fat

0.53%0.52g

0.36 gvs0.52 g

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

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0.3%0.096g

Saturated Fat

0.43%0.14g

0.096 gvs0.14 g

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

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2.25%0.036g

Omega 3

3.23%0.052g

0.036 gvs0.052 g

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

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0.67%0.11g

Omega 6

0.99%0.17g

0.11 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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56.8%73.8g

Carbohydrate

52%67.6g

73.8 gvs67.6 g

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

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20.4%14.8g

Sugars

6.8%4.93g

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

14.8 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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39.5%15g

Fiber

16.3%6.2g

15 gvs6.2 g

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

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9.43%5.3g

Protein

14%7.93g

5.3 gvs7.93 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs 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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5.5%0.066mg

Vitamin B1

20.7%0.25mg

Thiamine

0.066 mgvs0.25 mg

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

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11%0.14mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.14 mgvs0.17 mg

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

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13.5%2.16mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

2.16 mgvs5.5 mg

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

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26.5%1.33mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

1.33 mgvs1.18 mg

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

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73.4%0.95mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.95 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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9%36μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

36 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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8.67%7.8mg

Vitamin C

48.3%43.4mg

Ascorbic acid

7.8 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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20%3mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

3 mgvs0.28 mg

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

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1%1.2μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

1.2 μgvs9.66 μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Baked Red Potatoes

2.4%24mg

Calcium

3.1%31mg

24 mgvs31 mg

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

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66.7%0.6mg

Copper

66.7%0.6mg

0.6 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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65.3%5.2mg

Iron

30%2.4mg

5.2 mgvs2.4 mg

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

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7.14%30mg

Magnesium

23%97mg

30 mgvs97 mg

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

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42%0.97mg

Manganese

26%0.6mg

0.97 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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16.3%114mg

Phosphorus

35.5%248mg

114 mgvs248 mg

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

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21%708mg

Potassium

55.3%1879mg

708 mgvs1879 mg

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

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7.64%4.2μg

Selenium

4.2 μgvsNA μg

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

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3.2%48mg

Sodium

2.76%41.4mg

48 mgvs41.4 mg

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

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20.7%2.28mg

Zinc

12.5%1.38mg

2.28 mgvs1.38 mg

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

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14%519g

Water

7.15%264g

519 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 Chinese Waterchestnuts with Liquids vs Baked Red Potatoes:

Canned Chinese Waterchestnuts Solids and Liquids have 1.3 times more Vitamin B6 and 10.9 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.8 times more Vitamin B1, 2.5 times more Vitamin B3, 2.6 times more Vitamin B9, 5.6 times more Vitamin C and 8 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Chinese Waterchestnuts with Liquids vs Baked Red Potatoes:

Canned Chinese Waterchestnuts Solids and Liquids have 2.2 times more Iron, 1.6 times more Manganese, 1.7 times more Zinc and 2 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Calcium, 3.2 times more Magnesium, 2.2 times more Phosphorus and 2.7 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Copper and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Chinese Waterchestnuts Solids and Liquids have 3 times more Sugars and 2.4 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Omega 3 and 1.5 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Chinese Waterchestnuts with LiquidsVS WatercressBaked Red PotatoesVS WatercressCanned Chinese Waterchestnuts 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 Chinese Waterchestnuts with LiquidsVS Baked Red Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: