Comparing Nutrients in 300 calories Sweet Pickle relish VS Baked Potato Flesh

Weight per 300 calories

• Sweet Pickle relish: 231g
• Baked Potato Flesh: 323g

Sweet Pickle relish has 1.4 times more energy per 100g than Baked Potato Flesh. It has average energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 300 calories - Sweet Pickle relish or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Sweet Pickle relish	1%	3%	96%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	93% 67.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.54g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	1.52% 0.85g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.86% 0.076mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.32% 0.016mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.66% 0.035mg	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	0.58% 2.3μg	7.26% 29μg	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	2.56% 2.3mg	46% 41.3mg	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	8.92% 1.34mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Pickle relish	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.69% 6.92mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	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	25% 2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.75% 11.5mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.035mg	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	4.6% 32.3mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.7mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	125% 1872mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.87% 143g	6.58% 243g	3700g per day for Men 19-50 years

Sweet Pickle Relish VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweet Pickle relish or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Sweet Pickle relish vs Baked Potato Flesh:

• 300 calories of Sweet Pickle relish have more Vitamin A, 10.4 times more Vitamin E and 199.8 times more Vitamin K than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain more Vitamin B1, 8.4 times more Vitamin B3, 110.8 times more Vitamin B5, 28.1 times more Vitamin B6, 12.6 times more Vitamin B9 and 17.9 times more Vitamin C than Sweet Pickle relish.
• 300 calories of Sweet Pickle relish have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweet Pickle relish vs Baked Potato Flesh:

• 300 calories of Sweet Pickle relish have 1.8 times more Iron and 116 times more Sodium than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 3.5 times more Copper, 7 times more Magnesium, 15 times more Manganese, 5 times more Phosphorus, 21.9 times more Potassium, 2.9 times more Zinc and 1.7 times more Water than Sweet Pickle relish.
• 300 calories of Sweet Pickle relish lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweet Pickle relish have 4.5 times more Omega 3 and 12.3 times more Sugars than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Fiber and 7.4 times more Protein than Sweet Pickle relish.
• Both Sweet Pickle relish and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweet Pickle relish provide inadequate amounts of Protein
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Sweet Pickle relish as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 300 calories.