Comparing Nutrients in 300 calories Lemon VS Baked Red Potatoes

Weight per 300 calories

• Lemon: 1035g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 3 times more energy per unit of mass than Raw Lemons Without Peel, which is average in comparison to other foods. Lemon having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Lemon	10%	6%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Lemon	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	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	74% 96g	52% 67.6g	130g per day for Men 19-50 years
Sugars	35.7% 26g	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	76.2% 29g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Lemon	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.15% 10.3μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.47% 1.03mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.97mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	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	28.4% 114μg	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	609% 548mg	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	10.3% 1.55mg	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

	Lemon	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	27% 269mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	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	77.6% 6.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19.7% 82.8mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	23.6% 166mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	42% 1428mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	NA	55μg per day for Men 19-50 years
Sodium	1.38% 20.7mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	5.64% 0.62mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	25% 920g	7.15% 264g	3700g per day for Men 19-50 years

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

• Raw Lemons Without Peel have 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, 1.2 times more Vitamin B9, 12.6 times more Vitamin C and 5.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.3 times more Vitamin B3 and more Vitamin K than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Raw Lemons Without Peel as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Lemons Without Peel have 8.7 times more Calcium, 2.6 times more Iron and 3.5 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Copper, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Raw Lemons Without Peel.
• Both Raw Lemons Without Peel and Baked Whole Red Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Lemons Without Peel have 6 times more Fat, 5.2 times more Omega 3, 3.9 times more Omega 6, 1.4 times more Carbohydrate, 5.2 times more Sugars, 4.7 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Raw Lemons Without Peel and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Raw Lemons Without Peel as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.