Comparing Nutrients in 300 calories Pickles, chowchow, with cauliflower onion mustard, sweet VS Baked Red Potatoes

Weight per 300 calories

• Pickles, chowchow, with cauliflower onion mustard, sweet: 248g
• Baked Red Potatoes: 345g

Pickles, chowchow, with cauliflower onion mustard, sweet have 1.4 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Pickles, chowchow, with cauliflower onion mustard, sweet or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pickles, chowchow, with cauliflower onion mustard, sweet	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	51% 66g	52% 67.6g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	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	9.8% 3.7g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Pickles, chowchow, with cauliflower onion mustard, sweet	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.38% 12.4μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.32% 0.17mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	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	3.1% 12.4μg	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	16.5% 15mg	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	2.64% 0.4mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	127% 153μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickles, chowchow, with cauliflower onion mustard, sweet	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.7% 57mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	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	43.4% 3.47mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	9.16% 0.21mg	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	7.8% 54.5mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	9% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	87% 1307mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	4.6% 171g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pickles, chowchow, with cauliflower onion mustard, sweet vs Baked Red Potatoes:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 15.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 3.5 times more Vitamin B2, more Vitamin B3, 7.1 times more Vitamin B5, 29.5 times more Vitamin B6, 7.5 times more Vitamin B9 and 2.9 times more Vitamin C than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet 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 Pickles, chowchow, with cauliflower onion mustard, sweet vs Baked Red Potatoes:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 1.8 times more Calcium, 1.4 times more Iron and 31.6 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Copper, 1.9 times more Magnesium, 2.8 times more Manganese, 4.6 times more Phosphorus, 3.8 times more Potassium, 2.4 times more Zinc and 1.5 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.

Comparison of macro-nutrients per 300 calories:

• Pickles, chowchow, with cauliflower onion mustard, sweet have 5.8 times more Omega 3, 4 times more Omega 6 and 12 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Fiber and 2.1 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Pickles, chowchow, with cauliflower onion mustard, sweet as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.