Comparing Nutrients in 300 calories Sweet Cucumber Pickles VS Baked White Potatoes

Weight per 300 calories

• Sweet Cucumber Pickles: 330g
• 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 - Sweet Cucumber Pickles or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweet Cucumber Pickles	3%	4%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweet Cucumber Pickles	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	53.6% 69.7g	53% 68.7g	130g per day for Men 19-50 years
Sugars	83% 60.2g	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	40% 29g	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	% 30.2g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	8.68% 3.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Sweet Cucumber Pickles	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	14% 125μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.87% 0.082mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	0.82% 3.3μg	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	2.56% 2.3mg	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	7.9% 1.2mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cucumber Pickles	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20% 201mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.092mg	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	10.3% 0.82mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	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	8.48% 59.3mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	100% 1507mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	6.8% 251g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet Cucumber Pickles vs Baked White Potatoes:

• Sweet Cucumber Pickles have 38.4 times more Vitamin A, 9.1 times more Vitamin E and 17.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 13.1 times more Vitamin B3, 7.4 times more Vitamin B5, 8.7 times more Vitamin B6, 37.6 times more Vitamin B9 and 17.8 times more Vitamin C than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Cucumber Pickles vs Baked White Potatoes:

• Sweet Cucumber Pickles have 6.2 times more Calcium and 66 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Copper, 2.5 times more Iron, 3.8 times more Magnesium, 2.9 times more Manganese, 4.1 times more Phosphorus, 5.4 times more Potassium and 2.9 times more Zinc than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Baked Whole White Potatoes have similar amounts of Water per 300 kcal.
• Both Sweet Cucumber Pickles as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweet Cucumber Pickles have 4 times more Omega 3, 12.1 times more Sugars and 24.7 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Fiber and 3.6 times more Protein than Sweet Cucumber Pickles.
• Both Sweet Cucumber Pickles and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Sweet Cucumber Pickles as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.