Comparing Nutrients in 300 calories Frozen Nance VS Baked Red Potatoes

Weight per 300 calories

• Frozen Nance: 411g
• Baked Red Potatoes: 345g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Nance	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.77g	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	53.6% 69.7g	52% 67.6g	130g per day for Men 19-50 years
Sugars	47% 34g	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	27% 19.4g	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	% 14.7g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.55g	g per day for Men 19-50 years
Fiber	81% 31g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.83% 16.4μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.14% 0.062mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.45% 1.2mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	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	8.2% 33μg	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	422% 380mg	48.3% 43.4mg	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	34.2% 5.14mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.8% 49μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19% 189mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	19.5% 1.56mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	44.3% 1mg	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	5.87% 41mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	29.5% 1003mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	NA	55μg per day for Men 19-50 years
Sodium	0.82% 12.3mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	8.96% 331g	7.15% 264g	3700g per day for Men 19-50 years

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

• Frozen Nance has 8.7 times more Vitamin C, 18.6 times more Vitamin E and 5.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B3, 1.6 times more Vitamin B5, 8.5 times more Vitamin B6 and 2.8 times more Vitamin B9 than Frozen Nance.
• Both Frozen Nance as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Frozen Nance vs Baked Red Potatoes:

• Frozen Nance has 6.1 times more Calcium, 1.7 times more Manganese and 1.3 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Copper, 1.5 times more Iron, 6 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Frozen Nance.
• Both Frozen Nance and Baked Whole Red Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Nance has 9.2 times more Fat, 6.9 times more Sugars, 12.8 times more Fructose and 5 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Protein than Frozen Nance.
• Both Frozen Nance and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Nance as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.