Comparing Nutrients in 300 calories Baked Potato Flesh VS Pie fillings, apple, canned

Weight per 300 calories

• Baked Potato Flesh: 323g
• Pie fillings, apple, canned: 300g

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

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Pie fillings, apple, canned?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pie fillings, apple, canned	0%	1%	99%

Macro Nutrients

	Baked Potato Flesh	Pie fillings, apple, canned	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0% 0g	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	60.2% 78.3g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	57% 41.4g	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	12.7% 4.84g	7.9% 3g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pie fillings, apple, canned	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	3.7% 0.048mg	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	0% 0μg	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	5.67% 5.1mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pie fillings, apple, canned	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	18.3% 0.17mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	3.52% 0.081mg	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	3% 21mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	6.58% 243g	5.95% 220g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Pie Fillings, Apple, Canned Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Pie fillings, apple, canned?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Pie fillings, apple, canned:

• 300 calories of Baked Potato Flesh have 9.4 times more Vitamin B1, 42.9 times more Vitamin B3, 14.2 times more Vitamin B5, 20.2 times more Vitamin B6, more Vitamin B9 and 8.1 times more Vitamin C than Pie fillings, apple, canned.
• 300 calories of Pie fillings, apple, canned have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Pie fillings, apple, canned have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Pie fillings, apple, canned:

• 300 calories of Baked Potato Flesh have 4.2 times more Copper, 1.3 times more Iron, 13.4 times more Magnesium, 6.4 times more Manganese, 7.7 times more Phosphorus, 9.3 times more Potassium and 7.8 times more Zinc than Pie fillings, apple, canned.
• While 300 kcal of Pie fillings, apple, canned contain 8.7 times more Sodium than Baked Potatoes Flesh no Salt.
• 300 calories of Pie fillings, apple, canned lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Pie fillings, apple, canned lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.6 times more Fiber and 21.1 times more Protein than Pie fillings, apple, canned.
• While 300 kcal of Pie fillings, apple, canned contain 7.5 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pie fillings, apple, canned offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pie fillings, apple, canned provide inadequate amounts of Protein
• Both Baked Potatoes Flesh no Salt as well as Pie fillings, apple, canned provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.