Comparing Nutrients in 300 calories Baked Potato Flesh VS Feijoa

Weight per 300 calories

• Baked Potato Flesh: 323g
• Feijoa: 492g

Baked Potato Flesh has 1.5 times more energy per 100g than Feijoa. It has average energy density when compared to other foods. Raw Feijoa having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Feijoa	4%	6%	90%

Macro Nutrients

	Baked Potato Flesh	Feijoa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	2.13% 2.07g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	57.5% 75g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	55.6% 40.3g	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	20% 14.5g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.4g	g per day for Men 19-50 years
Fiber	12.7% 4.84g	83% 31.5g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Feijoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	2.46% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	6.8% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	25.3% 0.33mg	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	7.26% 29μg	28.3% 113μg	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	46% 41.3mg	180% 162mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	5.25% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	14.3% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Feijoa	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	19.7% 0.18mg	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	14% 1.13mg	8.6% 0.69mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	18% 0.41mg	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	23% 161mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.98% 14.8mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	6.58% 243g	11% 410g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Feijoa Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Potato Flesh have 11.5 times more Vitamin B1, 3.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Feijoa.
• While 300 kcal of Raw Feijoa contain 1.3 times more Vitamin B2, 3.9 times more Vitamin B9, 3.9 times more Vitamin C and 17.8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 300 calories of Feijoa have insufficient amounts of Vitamin B1
• Both Baked Potatoes Flesh no Salt as well as Raw Feijoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Feijoa:

• 300 calories of Baked Potato Flesh have 3.9 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Feijoa.
• While 300 kcal of Raw Feijoa contain 5.2 times more Calcium and 1.7 times more Water than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 300 calories of Feijoa lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.8 times more Protein than Feijoa.
• While 300 kcal of Raw Feijoa contain 4.4 times more Omega 3, 7.4 times more Sugars and 6.5 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Feijoa offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw Feijoa provide inadequate amounts of Omega 6 in 300 calories.