Comparing Nutrients in 300 calories Fast-food Cola VS Boiled Potato Flesh, Cooked In Skin

Weight per 300 calories

• Fast-food Cola: 811g
• Boiled Potato Flesh, Cooked In Skin: 345g

Boiled Potato Flesh, Cooked In Skin without Salt has 2.4 times more energy per unit of mass than Carbonated Fast-food Cola, which is average in comparison to other foods. Fast-food Cola having low energy density.

Discover which food has more nutrients per 300 calories - Fast-food Cola or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Fast-food Cola	1%	0%	99%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Fast-food Cola	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.36% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	100% 72.7g	4.33% 3.14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.38% 1g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	0% 0g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	1% 0.57g	11.5% 6.45g	56g per day for Men 19-50 years

Vitamins

	Fast-food Cola	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	8.62% 34.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	0.23% 0.034mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.32% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fast-food Cola	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	1.72% 17.2mg	1000mg per day for Men 19-50 years
Copper	0.9% 0.008mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	11.6% 462μg	4.26% 170μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.89mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	0.71% 0.016mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	0.48% 16.2mg	38.4% 1307mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	1.9% 1.03μg	55μg per day for Men 19-50 years
Sodium	2.16% 32.4mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	1.47% 0.16mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	19.8% 732g	7.17% 265g	3700g per day for Men 19-50 years

Fast-food Cola VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fast-food Cola or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 300 calories of Fast-food Cola vs Boiled Potato Flesh, Cooked In Skin:

• 300 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Carbonated Fast-food Cola.
• 300 calories of Fast-food Cola have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Carbonated Fast-food Cola as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Fast-food Cola vs Boiled Potato Flesh, Cooked In Skin:

• 300 calories of Fast-food Cola have 2.7 times more Fluoride and 2.8 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 300 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 80 times more Copper, more Magnesium, 29.3 times more Manganese, 1.9 times more Phosphorus, 80.6 times more Potassium and 6.4 times more Zinc than Carbonated Fast-food Cola.
• Both Fast-food Cola and Boiled Potato Flesh, Cooked In Skin contain similar levels of Iron per 300 calories.
• 300 calories of Fast-food Cola lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• 300 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Fluoride
• Both Carbonated Fast-food Cola as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fast-food Cola have 23.2 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 300 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain more Fiber and 11.4 times more Protein than Carbonated Fast-food Cola.
• Both Fast-food Cola and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fast-food Cola provide inadequate amounts of Fiber and Protein
• Both Carbonated Fast-food Cola as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.