Comparing Nutrients in 300 calories Clementines VS Baked Red Potatoes

Weight per 300 calories

• Clementines: 638g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.9 times more energy per unit of mass than Raw Clementines, which is average in comparison to other foods. Clementines having low energy density.

Which food has more nutrients per 300 calories - Clementines or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	52% 67.6g	130g per day for Men 19-50 years
Sugars	81% 58.6g	6.8% 4.93g	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	14.4% 10.5g	2.1% 1.5g	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	% 10g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 38g	% 1.55g	g per day for Men 19-50 years
Fiber	28.6% 11g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	56.2% 0.73mg	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	38.3% 153μg	23.3% 93μg	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	346% 311mg	48.3% 43.4mg	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	8.5% 1.28mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19% 191mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	66.7% 0.6mg	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	11% 0.89mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	26% 0.6mg	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	19% 134mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	NA	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	15% 553g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Clementines vs Baked Red Potatoes:

• Raw Clementines have 2.2 times more Vitamin B1, 1.6 times more Vitamin B9, 7.2 times more Vitamin C and 4.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Clementines vs Baked Red Potatoes:

• Raw Clementines have 6.2 times more Calcium and 2.1 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 3.6 times more Zinc than Raw Clementines.

Comparison of macro-nutrients per 300 calories:

• Raw Clementines have 11.9 times more Sugars, 6.9 times more Fructose and 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Protein than Raw Clementines.
• Both Raw Clementines and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Clementines as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.