Comparing Nutrients in 100 calories Baked White PotatoesVS Canned Potatoes

Weight per 100 calories

Baked White Potatoes

109g

Canned Potatoes

167g

Baked White Potatoes have 1.5 times more energy per 100g than Canned Potatoes. It has average energy density when compared to other foods. Canned Potatoes Solids no Salt having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Potatoes

88%

100 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned 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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0.17%0.16g

Fat

0.34%0.33g

0.16 gvs0.33 g

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

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0.14%0.043g

Saturated Fat

0.27%0.085g

0.043 gvs0.085 g

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

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1%0.016g

Omega 3

2.1%0.033g

0.016 gvs0.033 g

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

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0.31%0.053g

Omega 6

0.62%0.11g

0.053 gvs0.11 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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17.6%23g

Carbohydrate

17.4%22.7g

23 gvs22.7 g

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

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2.3%1.66g

Sugars

1.36%0.98g

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

1.66 gvs0.98 g

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

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0.54%0.39g

Fructose

≤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]

0.39 gvsNA g

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

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%0.68g

Glucose

0.68 gvsNA g

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

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%0.43g

Sucrose

0.43 gvsNA g

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

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6%2.3g

Fiber

10.5%4g

2.3 gvs4 g

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

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4.08%2.3g

Protein

4.17%2.33g

2.3 gvs2.33 g

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

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Vitamins

Baked White Potatoesvs Canned Potatoes

0.12%1.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.1 μgvs0 μg

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

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4.35%0.052mg

Vitamin B1

9.72%0.12mg

Thiamine

0.052 mgvs0.12 mg

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

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3.6%0.047mg

Vitamin B2

1.3%0.017mg

Riboflavin

0.047 mgvs0.017 mg

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

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10.4%1.66mg

Vitamin B3

9.6%1.53mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs1.53 mg

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

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8.33%0.42mg

Vitamin B5

8.17%0.41mg

Pantothenic acid

0.42 mgvs0.41 mg

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

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17.6%0.23mg

Vitamin B6

24.4%0.32mg

Pyridoxine

0.23 mgvs0.32 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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10.3%41.3μg

Vitamin B9

2.5%10μg

Folates and Folic Acid

41.3 μgvs10 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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15.2%13.7mg

Vitamin C

9.44%8.5mg

Ascorbic acid

13.7 mgvs8.5 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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0.29%0.043mg

Vitamin E

0.56%0.083mg

Tocopherols and Tocotrienols

0.043 mgvs0.083 mg

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

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2.45%2.93μg

Vitamin K

2.1%2.5μg

Phytomenadione or phylloquinone

2.93 μgvs2.5 μg

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

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Minerals

Baked White Potatoesvs Canned Potatoes

1.1%11mg

Calcium

0.83%8.33mg

11 mgvs8.33 mg

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

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15.3%0.14mg

Copper

10.6%0.095mg

0.14 mgvs0.095 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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8.7%0.7mg

Iron

26.3%2.1mg

0.7 mgvs2.1 mg

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

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7%29.3mg

Magnesium

5.56%23.3mg

29.3 mgvs23.3 mg

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

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8.93%0.21mg

Manganese

8.7%0.2mg

0.21 mgvs0.2 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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11.6%81.5mg

Phosphorus

6.67%46.7mg

81.5 mgvs46.7 mg

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

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17.4%591mg

Potassium

11.2%382mg

591 mgvs382 mg

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

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0.99%0.54μg

Selenium

2.73%1.5μg

0.54 μgvs1.5 μg

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

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0.51%7.6mg

Sodium

0.56%8.33mg

7.6 mgvs8.33 mg

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

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3.46%0.38mg

Zinc

4.24%0.47mg

0.38 mgvs0.47 mg

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

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2.2%82g

Water

3.8%141g

82 gvs141 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 Baked White Potatoes vs Canned Potatoes:

Baked Whole White Potatoes have 2.8 times more Vitamin B2, 4.1 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 2.2 times more Vitamin B1 and 1.4 times more Vitamin B6 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Potatoes Solids no Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 100 kcal.
Both Baked Whole White Potatoes as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

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

Baked Whole White Potatoes have 1.3 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.7 times more Phosphorus and 1.5 times more Potassium than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 3 times more Iron, 2.8 times more Selenium and 1.7 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Potatoes Solids no Salt have similar amounts of Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole White Potatoes have 1.7 times more Sugars than Canned Potatoes Solids no Salt.
While Canned Potatoes Solids no Salt contain 2 times more Omega 3 and 1.8 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Potatoes Solids no Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Baked Whole White Potatoes as well as Canned Potatoes Solids no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked White PotatoesVS Baked Red PotatoesCanned PotatoesVS Baked Red PotatoesBaked White PotatoesVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mixCanned PotatoesVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS Canned Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: