Comparing Nutrients in 100 calories KumquatsVS Baked White Potatoes

Weight per 100 calories

Kumquats

141g

Baked White Potatoes

109g

Baked Whole White Potatoes have 1.3 times more energy per unit of mass than Raw Kumquats, which is average in comparison to other foods. Kumquats having average energy density.

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

Macros Ratio

Protein Fat Carbs

Kumquats

10%

80%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Kumquatsvs 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 .

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1.25%1.2g

Fat

0.17%0.16g

1.2 gvs0.16 g

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

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0.45%0.15g

Saturated Fat

0.14%0.043g

0.15 gvs0.043 g

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

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4.14%0.066g

Omega 3

1%0.016g

0.066 gvs0.016 g

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

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1.03%0.17g

Omega 6

0.31%0.053g

0.17 gvs0.053 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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17.2%22.4g

Carbohydrate

17.6%23g

22.4 gvs23 g

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

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18%13g

Sugars

2.3%1.66g

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

13 gvs1.66 g

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

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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]

NA gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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24%9.15g

Fiber

6%2.3g

9.15 gvs2.3 g

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

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4.73%2.65g

Protein

4.08%2.3g

2.65 gvs2.3 g

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

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Vitamins

Kumquatsvs Baked White Potatoes

2.35%21μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

21 μgvs1.1 μg

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

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4.34%0.052mg

Vitamin B1

4.35%0.052mg

Thiamine

0.052 mgvs0.052 mg

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

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9.75%0.13mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.13 mgvs0.047 mg

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

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3.78%0.6mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs1.66 mg

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

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5.86%0.29mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.29 mgvs0.42 mg

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

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3.9%0.051mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.051 mgvs0.23 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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6%24μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

24 μgvs41.3 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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68.7%62mg

Vitamin C

15.2%13.7mg

Ascorbic acid

62 mgvs13.7 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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1.4%0.21mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.21 mgvs0.043 mg

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

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0%0μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0 μgvs2.93 μg

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

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Minerals

Kumquatsvs Baked White Potatoes

8.73%87.3mg

Calcium

1.1%11mg

87.3 mgvs11 mg

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

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15%0.13mg

Copper

15.3%0.14mg

0.13 mgvs0.14 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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15%1.2mg

Iron

8.7%0.7mg

1.2 mgvs0.7 mg

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

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6.7%28mg

Magnesium

7%29.3mg

28 mgvs29.3 mg

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

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8.27%0.19mg

Manganese

8.93%0.21mg

0.19 mgvs0.21 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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3.82%26.8mg

Phosphorus

11.6%81.5mg

26.8 mgvs81.5 mg

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

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7.7%262mg

Potassium

17.4%591mg

262 mgvs591 mg

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

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0%0μg

Selenium

0.99%0.54μg

0 μgvs0.54 μg

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

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0.94%14mg

Sodium

0.51%7.6mg

14 mgvs7.6 mg

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

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2.18%0.24mg

Zinc

3.46%0.38mg

0.24 mgvs0.38 mg

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

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3.08%114g

Water

2.2%82g

114 gvs82 g

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

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

Raw Kumquats have 19.4 times more Vitamin A, 2.7 times more Vitamin B2, 4.5 times more Vitamin C and 4.9 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Raw Kumquats.
Both Raw Kumquats and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Kumquats as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Kumquats have 8 times more Calcium, 1.7 times more Iron and 1.4 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Phosphorus, 2.3 times more Potassium and 1.6 times more Zinc than Raw Kumquats.
Both Raw Kumquats and Baked Whole White Potatoes have similar amounts of Copper, Magnesium and Manganese per 100 kcal.
Both Raw Kumquats as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Kumquats have 7.4 times more Fat, 4.1 times more Omega 3, 3.3 times more Omega 6, 7.9 times more Sugars and 4 times more Fiber than Baked Whole White Potatoes.
Both Raw Kumquats and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Kumquats as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

KumquatsVS LemonBaked White PotatoesVS LemonKumquatsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories KumquatsVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: