Comparing Nutrients in 300 calories Passion-fruit, Purple VS Baked White Potatoes

Weight per 300 calories

• Passion-fruit, Purple: 309g
• Baked White Potatoes: 326g

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

Which food has more nutrients per 300 calories - Passion-fruit, Purple or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Passion-fruit, Purple	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	53% 68.7g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	6.9% 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	NA	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	84.6% 32g	18% 6.85g	38g per day for Men 19-50 years
Protein	12% 6.8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	22% 198μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	53% 0.69mg	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	11% 43.3μg	31% 124μg	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	103% 93mg	45.7% 41mg	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	0.41% 0.062mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	46% 0.41mg	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	62% 4.95mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	30% 210mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	6.1% 226g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Passion-fruit, Purple vs Baked White Potatoes:

• Raw Passion-fruit, Purple has 60.7 times more Vitamin A, 2.9 times more Vitamin B2 and 2.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, 2.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 4.1 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Passion-fruit, Purple vs Baked White Potatoes:

• Raw Passion-fruit, Purple has 2.4 times more Iron and 3.8 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper, 1.6 times more Potassium and 3.7 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole White Potatoes have similar amounts of Calcium, Magnesium, Phosphorus, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Passion-fruit, Purple has 7.9 times more Omega 6, 6.9 times more Sugars and 4.7 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 15.8 times more Omega 3 than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.