Comparing Nutrients in 100 calories AvocadosVS Baked White Potatoes

Weight per 100 calories

Avocados

62.5g

Baked White Potatoes

109g

Avocados have 1.7 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Avocados or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Avocadosvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

9.45%9.16g

Fat

0.17%0.16g

9.16 gvs0.16 g

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

Find Fruits rich in Fat

4.15%1.33g

Saturated Fat

0.14%0.043g

1.33 gvs0.043 g

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

Find Fruits rich in Saturated Fat

4.9%0.078g

Omega 3

1%0.016g

0.078 gvs0.016 g

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

Find Fruits rich in Omega 3

6.15%1.05g

Omega 6

0.31%0.053g

1.05 gvs0.053 g

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

Find Fruits 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 Fruits rich in Cholesterol

4.1%5.33g

Carbohydrate

17.6%23g

5.33 gvs23 g

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

Find Fruits rich in Carbohydrate

0.57%0.41g

Sugars

2.3%1.66g

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

0.41 gvs1.66 g

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

Find Fruits rich in Sugars

0.1%0.075g

Fructose

0.54%0.39g

≤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]

0.075 gvs0.39 g

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

Find Fruits rich in Fructose

%0.23g

Glucose

%0.68g

0.23 gvs0.68 g

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

Find Fruits rich in Glucose

%0.038g

Sucrose

%0.43g

0.038 gvs0.43 g

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

Find Fruits rich in Sucrose

11%4.2g

Fiber

6%2.3g

4.2 gvs2.3 g

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

Find Fruits rich in Fiber

2.23%1.25g

Protein

4.08%2.3g

1.25 gvs2.3 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Avocadosvs Baked White Potatoes

0.49%4.38μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

4.38 μgvs1.1 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

3.5%0.042mg

Vitamin B1

4.35%0.052mg

Thiamine

0.042 mgvs0.052 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

6.25%0.081mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.081 mgvs0.047 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

6.8%1.1mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.66 mg

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

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

17.4%0.87mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.87 mgvs0.42 mg

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

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

12.4%0.16mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.16 mgvs0.23 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

12.7%50.6μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

50.6 μgvs41.3 μg

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

Find Fruits 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 Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

6.94%6.25mg

Vitamin C

15.2%13.7mg

Ascorbic acid

6.25 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

8.63%1.3mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

1.3 mgvs0.043 mg

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

Find Fruits rich in Vitamin E

11%13μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

13 μgvs2.93 μg

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

Find Fruits rich in Vitamin K

Minerals

Avocadosvs Baked White Potatoes

0.75%7.5mg

Calcium

1.1%11mg

7.5 mgvs11 mg

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

Find Fruits rich in Calcium

13%0.12mg

Copper

15.3%0.14mg

0.12 mgvs0.14 mg

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

Find Fruits rich in Copper

0.11%4.38μg

Fluoride

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

4.38 μgvsNA μg

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

Find Fruits rich in Fluoride

4.3%0.34mg

Iron

8.7%0.7mg

0.34 mgvs0.7 mg

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

Find Fruits rich in Iron

4.3%18mg

Magnesium

7%29.3mg

18 mgvs29.3 mg

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

Find Fruits rich in Magnesium

3.86%0.089mg

Manganese

8.93%0.21mg

0.089 mgvs0.21 mg

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

Find Fruits 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 Fruits rich in Molybdenum

4.64%32.5mg

Phosphorus

11.6%81.5mg

32.5 mgvs81.5 mg

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

Find Fruits rich in Phosphorus

8.9%303mg

Potassium

17.4%591mg

303 mgvs591 mg

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

Find Fruits rich in Potassium

0.45%0.25μg

Selenium

0.99%0.54μg

0.25 μgvs0.54 μg

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

Find Fruits rich in Selenium

0.29%4.38mg

Sodium

0.51%7.6mg

4.38 mgvs7.6 mg

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

Find Fruits rich in Sodium

3.64%0.4mg

Zinc

3.46%0.38mg

0.4 mgvs0.38 mg

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

Find Fruits rich in Zinc

1.24%45.8g

Water

2.2%82g

45.8 gvs82 g

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

Find Fruits rich in Water

Lets compare vitamin content per 100 calories of Avocados vs Baked White Potatoes:

Raw Avocados have 1.7 times more Vitamin B2, 2.1 times more Vitamin B5, 1.2 times more Vitamin B9, 29.8 times more Vitamin E and 4.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Avocados.
Both Raw Avocados and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Avocados as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Avocados vs Baked White Potatoes:

Baked Whole White Potatoes contain 1.4 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Water than Raw Avocados.
Both Raw Avocados and Baked Whole White Potatoes have similar amounts of Copper and Zinc per 100 kcal.
Both Raw Avocados as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Avocados have 56.2 times more Fat, 30.6 times more Saturated Fat, 4.8 times more Omega 3, 19.6 times more Omega 6 and 1.8 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.3 times more Carbohydrate, 4 times more Sugars and 1.8 times more Protein than Raw Avocados.
Both Raw Avocados and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Raw Avocados as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

AvocadosVS California AvocadosBaked White PotatoesVS California AvocadosAvocadosVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories AvocadosVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Avocados or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: