Comparing Nutrients in 300 calories As Served In Restaurant Horchata VS Baked Potato Flesh

Weight per 300 calories

• As Served In Restaurant Horchata: 556g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 1.7 times more energy per unit of mass than As Served In Restaurant Horchata, which is average in comparison to other foods. As Served In Restaurant Horchata having low energy density.

Discover which food has more nutrients per 300 calories - As Served In Restaurant Horchata or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	71.7% 52g	7.56% 5.5g	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	12% 8.6g	NA	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	28% 4.5mg	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	7.26% 0.094mg	74.7% 0.97mg	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	NA	7.26% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.9% 1.33mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	10% 100mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	1.23% 0.011mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	0.69% 0.056mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.97% 16.7mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	22.6% 0.52mg	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	12% 83.3mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	5.56% 189mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	5.2% 77.8mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	13% 484g	6.58% 243g	3700g per day for Men 19-50 years

As Served In Restaurant Horchata VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - As Served In Restaurant Horchata or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of As Served In Restaurant Horchata vs Baked Potato Flesh:

• 300 calories of As Served In Restaurant Horchata have 10.3 times more Vitamin E than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain more Vitamin B1, 17.2 times more Vitamin B3, more Vitamin B5 and 10.3 times more Vitamin B6 than As Served In Restaurant Horchata.
• 300 calories of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin E
• Both As Served In Restaurant Horchata as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for As Served In Restaurant Horchata vs Baked Potato Flesh:

• 300 calories of As Served In Restaurant Horchata have 6.2 times more Calcium and 2 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 62.4 times more Copper, 20.3 times more Iron, 4.8 times more Magnesium, 9.3 times more Manganese, 1.9 times more Phosphorus, 6.7 times more Potassium and 2.8 times more Zinc than As Served In Restaurant Horchata.
• 300 calories of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• Both As Served In Restaurant Horchata as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of As Served In Restaurant Horchata have 9.5 times more Sugars than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain more Fiber and 2.4 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of As Served In Restaurant Horchata provide inadequate amounts of Fiber and Protein