Comparing Nutrients in 300 calories Baked Potato Flesh VS Boiled Water Convolvulus

Weight per 300 calories

• Baked Potato Flesh: 323g
• Boiled Water Convolvulus: 1500g

Baked Potato Flesh has 4.7 times more energy per 100g than Boiled Water Convolvulus. It has average energy density when compared to other foods. Boiled and Drained Water Convolvulus having very low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Boiled Water Convolvulus?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Baked Potato Flesh	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.32% 0.23g	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	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	NA	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	75% 28.5g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	0% 0μg	433% 3900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	93% 1.2mg	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	131% 525μg	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	267% 240mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	1.6% 16mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	35% 0.32mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	93% 2.15mg	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	90% 630mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	125% 4260mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	122% 1830mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	6.58% 243g	37.7% 1394g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Boiled Water Convolvulus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Boiled Water Convolvulus?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Boiled Water Convolvulus:

• 300 kcal of Boiled and Drained Water Convolvulus contain more Vitamin A, 2.2 times more Vitamin B1, 17.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 18.1 times more Vitamin B9 and 5.8 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Water Convolvulus provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Boiled Water Convolvulus:

• 300 calories of Baked Potato Flesh have 2.2 times more Copper than Boiled Water Convolvulus.
• While 300 kcal of Boiled and Drained Water Convolvulus contain 50.2 times more Calcium, 17.5 times more Iron, 5.6 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 3.4 times more Potassium, 14 times more Selenium, 113.5 times more Sodium, 2.6 times more Zinc and 5.7 times more Water than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.3 times more Carbohydrate than Boiled Water Convolvulus.
• While 300 kcal of Boiled and Drained Water Convolvulus contain 36.7 times more Omega 3, 5.9 times more Fiber and 4.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Water Convolvulus offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Water Convolvulus provide inadequate amounts of Omega 6 in 300 calories.