Comparing Nutrients in 300 calories Wheat GermVS Baked White Potatoes

Weight per 300 calories

Wheat Germ

83.3g

Baked White Potatoes

326g

Wheat Germ has 3.9 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 - Wheat Germ or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Wheat Germ

24%

23%

53%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Wheat Germvs 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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8.35%8.1g

Fat

0.5%0.49g

8.1 gvs0.49 g

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

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4.34%1.4g

Saturated Fat

0.41%0.13g

1.4 gvs0.13 g

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

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37.7%0.6g

Omega 3

3.06%0.049g

0.6 gvs0.049 g

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

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26%4.4g

Omega 6

0.94%0.16g

4.4 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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33.2%43g

Carbohydrate

53%68.7g

43 gvs68.7 g

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

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Sugars

6.9%5g

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

NA gvs5 g

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

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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]

NA gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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29%11g

Fiber

18%6.85g

11 gvs6.85 g

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

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34.4%19.3g

Protein

12.2%6.85g

19.3 gvs6.85 g

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

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Vitamins

Wheat Germvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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131%1.57mg

Vitamin B1

13%0.16mg

Thiamine

1.57 mgvs0.16 mg

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

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32%0.42mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.42 mgvs0.14 mg

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

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35.5%5.68mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

5.68 mgvs5 mg

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

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37.7%1.9mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.9 mgvs1.25 mg

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

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83.3%1.1mg

Vitamin B6

53%0.69mg

Pyridoxine

1.1 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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58.5%234μg

Vitamin B9

31%124μg

Folates and Folic Acid

234 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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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 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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Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Wheat Germvs Baked White Potatoes

3.25%32.5mg

Calcium

3.26%32.6mg

32.5 mgvs32.6 mg

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

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73.7%0.66mg

Copper

46%0.41mg

0.66 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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65.2%5.2mg

Iron

26%2.1mg

5.2 mgvs2.1 mg

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

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47.4%199mg

Magnesium

21%88mg

199 mgvs88 mg

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

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482%11mg

Manganese

26.8%0.62mg

11 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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100%702mg

Phosphorus

35%245mg

702 mgvs245 mg

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

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22%743mg

Potassium

52%1774mg

743 mgvs1774 mg

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

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120%66μg

Selenium

2.96%1.63μg

66 μgvs1.63 μg

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

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0.67%10mg

Sodium

1.52%23mg

10 mgvs23 mg

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

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93%10.2mg

Zinc

10.4%1.14mg

10.2 mgvs1.14 mg

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

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0.25%9.27g

Water

6.65%246g

9.27 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 Wheat Germ vs Baked White Potatoes:

Crude Wheat Germ has 10 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin C than Crude Wheat Germ.
Both Crude Wheat Germ and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Crude Wheat Germ 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 Wheat Germ vs Baked White Potatoes:

Crude Wheat Germ has 1.6 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 18 times more Manganese, 2.9 times more Phosphorus, 40.5 times more Selenium and 9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Potassium and 26.5 times more Water than Crude Wheat Germ.
Both Crude Wheat Germ and Baked Whole White Potatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crude Wheat Germ has 16.6 times more Fat, 10.6 times more Saturated Fat, 12.3 times more Omega 3, 27.6 times more Omega 6, 1.6 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Carbohydrate than Crude Wheat Germ.
Both Crude Wheat Germ and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Crude Wheat Germ as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Wheat GermVS Whole Wheat FlourBaked White PotatoesVS Whole Wheat FlourWheat GermVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Wheat GermVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Wheat Germ or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: