Comparing Nutrients in 300 calories Raw Coconut Cream VS Baked Red Potatoes

Weight per 300 calories

• Raw Coconut Cream: 91g
• Baked Red Potatoes: 345g

Raw Coconut Cream has 3.8 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Raw Coconut Cream or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raw Coconut Cream	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.5g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	87.4% 28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	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	4.65% 6.05g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	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	5.26% 2g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	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	2.27% 0.027mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.75% 0.24mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	5.23% 21μg	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	2.83% 2.55mg	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	NA	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1% 10mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	26% 2.07mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.06% 25.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	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	16% 111mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.64mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	7.93% 0.87mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	1.32% 49g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Coconut Cream vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 9.1 times more Vitamin B1, more Vitamin B2, 6.8 times more Vitamin B3, 5 times more Vitamin B5, 17.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 17.1 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream 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 Raw Coconut Cream vs Baked Red Potatoes:

• Raw Coconut Cream has 2 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Calcium, 1.7 times more Copper, 3.8 times more Magnesium, 2.2 times more Phosphorus, 6.4 times more Potassium, 1.6 times more Zinc and 5.4 times more Water than Raw Coconut Cream.
• Both Raw Coconut Cream and Baked Whole Red Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Coconut Cream has 61 times more Fat and 202.7 times more Saturated Fat than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 11.2 times more Carbohydrate, 3.1 times more Fiber and 2.4 times more Protein than Raw Coconut Cream.
• Both Raw Coconut Cream and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Raw Coconut Cream as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.