Comparing Nutrients in 300 calories Prepared Horseradish VS Baked Red Potatoes

Weight per 300 calories

• Prepared Horseradish: 625g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 1.8 times more energy per unit of mass than Prepared Horseradish, which is average in comparison to other foods. Prepared Horseradish having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared Horseradish	8%	11%	81%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Prepared Horseradish	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.45% 4.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	52% 67.6g	130g per day for Men 19-50 years
Sugars	69% 50g	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	NA	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	13% 7.38g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Prepared Horseradish	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	89% 356μg	23.3% 93μg	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	173% 156mg	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	0.42% 0.063mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.77% 8.13μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Horseradish	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	35% 350mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	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	33% 2.63mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	34.2% 0.79mg	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	27.7% 194mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	45.2% 1538mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	32% 17.5μg	NA	55μg per day for Men 19-50 years
Sodium	175% 2625mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	47% 5.2mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	14.4% 532g	7.15% 264g	3700g per day for Men 19-50 years

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

• Prepared Horseradish has 3.8 times more Vitamin B9 and 3.6 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5 times more Vitamin B1, 2.3 times more Vitamin B3, 2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Prepared Horseradish.
• Both Prepared Horseradish and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin K per 300 kcal.
• Both Prepared Horseradish as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Prepared Horseradish vs Baked Red Potatoes:

• Prepared Horseradish has 11.3 times more Calcium, 1.7 times more Magnesium, 1.3 times more Manganese, 63.4 times more Sodium, 3.8 times more Zinc and 2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper and 1.3 times more Phosphorus than Prepared Horseradish.
• Both Prepared Horseradish and Baked Whole Red Potatoes have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Horseradish has 8.3 times more Fat, 6.4 times more Omega 3, 10.5 times more Omega 6, 10.1 times more Sugars and 3.3 times more Fiber than Baked Whole Red Potatoes.
• Both Prepared Horseradish and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Prepared Horseradish as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.