Comparing Nutrients in 300 calories Nance, canned, syrup, drained VS Baked Potato Flesh

Weight per 300 calories

• Nance, canned, syrup, drained: 316g
• Baked Potato Flesh: 323g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Nance, canned, syrup, drained or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Nance, canned, syrup, drained	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.04g	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	55.4% 72g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	68.2% 49.5g	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	35.6% 26g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	58% 22g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	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	3.95% 0.047mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.86% 0.063mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.92% 0.95mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	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	38% 34mg	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	NA	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	13.3% 133mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	14.6% 1.17mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	3.16% 22mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.3mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	6.4% 236g	6.58% 243g	3700g per day for Men 19-50 years

Nance, Canned, Syrup, Drained VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Nance, canned, syrup, drained or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Nance, canned, syrup, drained vs Baked Potato Flesh:

• 300 kcal of Baked Potatoes Flesh no Salt contain 7.2 times more Vitamin B1, 4.8 times more Vitamin B3 and 20.5 times more Vitamin B6 than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Potato Flesh provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Nance, canned, syrup, drained as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2 in 300 calories.

Comparing minerals per 300 calories for Nance, canned, syrup, drained vs Baked Potato Flesh:

• 300 calories of Nance, canned, syrup, drained have 8.2 times more Calcium than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 4.1 times more Copper, 1.6 times more Magnesium, 7.3 times more Phosphorus, 2.1 times more Potassium and 4.9 times more Zinc than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Potato Flesh contain similar levels of Iron, Manganese and Water per 300 calories.
• 300 calories of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Nance, canned, syrup, drained have 9 times more Sugars and 4.6 times more Fiber than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 3.6 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Nance, canned, syrup, drained provide inadequate amounts of Protein