Comparing Nutrients in 300 calories Canned Pimento VS Baked Potato Flesh

Weight per 300 calories

• Canned Pimento: 1304g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 4 times more energy per unit of mass than Canned Pimento, which is average in comparison to other foods. Canned Pimento having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Pimento or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Canned Pimento	16%	10%	74%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Pimento	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	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	51% 66.5g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	48.8% 35.3g	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	65.2% 24.8g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Canned Pimento	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	193% 1735μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.2% 0.78mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	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	19.6% 78.3μg	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	1230% 1107mg	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	60% 9mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pimento	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7.83% 78.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	274% 22mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78.3mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	31.7% 222mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.48mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	33% 1214g	6.58% 243g	3700g per day for Men 19-50 years

Canned Pimento VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Pimento or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Canned Pimento vs Baked Potato Flesh:

• 300 calories of Canned Pimento have more Vitamin A, 11.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B6, 2.7 times more Vitamin B9, 26.8 times more Vitamin C, 69.8 times more Vitamin E and 111.9 times more Vitamin K than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.5 times more Vitamin B1 and 13.7 times more Vitamin B5 than Canned Pimento.
• 300 calories of Canned Pimento have insufficient amounts of Vitamin B5
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Pimento as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Pimento vs Baked Potato Flesh:

• 300 calories of Canned Pimento have 4.9 times more Calcium, 19.4 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 11.3 times more Sodium, 2.6 times more Zinc and 5 times more Water than Baked Potato Flesh.
• Both Canned Pimento and Baked Potato Flesh contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Canned Pimento as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Pimento have 6.1 times more Omega 3, 18.4 times more Omega 6, 6.4 times more Sugars, 5.1 times more Fiber and 2.3 times more Protein than Baked Potato Flesh.
• Both Canned Pimento and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6