Comparing Nutrients in 300 calories Salted Baked Potatoes VS Baked Red Potatoes

Weight per 300 calories

• Salted Baked Potatoes: 323g
• Baked Red Potatoes: 345g

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

Discover which food has more nutrients per 300 calories - Salted Baked Potatoes or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Salted Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.62% 0.042g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	52.5% 68.2g	52% 67.6g	130g per day for Men 19-50 years
Sugars	5.25% 3.8g	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	1.5% 1.1g	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	% 1.4g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 1.55g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.36% 3.23μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	22.6% 90μg	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	34.4% 31mg	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	0.86% 0.13mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.38% 6.45μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	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	43.5% 3.5mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	30.7% 0.71mg	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	32.3% 226mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	50.8% 1726mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	2.35% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	6.53% 242g	7.15% 264g	3700g per day for Men 19-50 years

Salted Baked Potatoes VS Baked Red Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Salted Baked Potatoes or Baked Red Potatoes?

Lets compare vitamin content per 300 calories of Salted Baked Potatoes vs Baked Red Potatoes:

• 300 calories of Salted Baked Potatoes have 1.4 times more Vitamin B6 than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 1.4 times more Vitamin C and 1.5 times more Vitamin K than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Baked Red Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Salted Baked Potatoes have insufficient amounts of Vitamin K
• Both Whole Baked Potatoes with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Salted Baked Potatoes vs Baked Red Potatoes:

• 300 calories of Salted Baked Potatoes have 1.4 times more Iron than Baked Red Potatoes.
• While 300 kcal of Baked Whole Red Potatoes contain 1.6 times more Copper than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Baked Red Potatoes contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 300 calories.
• Both Whole Baked Potatoes with Salt as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Baked Whole Red Potatoes contain 1.3 times more Sugars than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Baked Red Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Whole Baked Potatoes with Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.