Comparing Nutrients in 300 calories Sweetened Coconut Flakes VS Baked Red Potatoes

Weight per 300 calories

• Sweetened Coconut Flakes: 65.8g
• Baked Red Potatoes: 345g

Sweetened Coconut Flakes have 5.2 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sweetened Coconut Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	54.3% 17.4g	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	0.86% 0.15g	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	26.2% 34g	52% 67.6g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	0.009% 0.007g	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	% 0.35g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 24g	% 1.55g	g per day for Men 19-50 years
Fiber	17% 6.5g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	3.68% 2.06g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	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	0.82% 0.01mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.87% 0.46mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.02mg	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	0.49% 1.97μg	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	0% 0mg	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% 0mg	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

	Sweetened Coconut Flakes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.72% 7.24mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	12.4% 0.99mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	9.4% 65.8mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.27% 10g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Coconut Flakes vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 25.2 times more Vitamin B1, 17.5 times more Vitamin B2, 12 times more Vitamin B3, 12.8 times more Vitamin B5, 37 times more Vitamin B6, 47.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes 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 Sweetened Coconut Flakes vs Baked Red Potatoes:

• Packaged Sweetened Coconut Meat Flakes have 4.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.3 times more Calcium, 3.1 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 3.8 times more Phosphorus, 7.9 times more Potassium, 3 times more Zinc and 26 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Baked Whole Red Potatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Packaged Sweetened Coconut Meat Flakes have 35.6 times more Fat, 125.9 times more Saturated Fat and 4.9 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 2 times more Carbohydrate and 3.9 times more Protein than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 300 kcal.
• Both Packaged Sweetened Coconut Meat Flakes as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.