Comparing Nutrients in 300 calories Baked Potato Flesh VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored

Weight per 300 calories

• Baked Potato Flesh: 323g
• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 1667g

Baked Potato Flesh has 5.2 times more energy per 100g than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored. It has average energy density when compared to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%

Macro Nutrients

	Baked Potato Flesh	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0% 0g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	103% 75g	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	0% 0g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.3% 533μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	108% 1.4mg	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	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	174% 4.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	235% 212mg	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	211% 31.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Calcium	1.6% 16mg	28.3% 283mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	13% 0.12mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	6.58% 243g	42.5% 1574g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Water, With Corn Syrup And/or Sugar And Low Calorie Sweetener, Fruit Flavored Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 300 calories of Baked Potato Flesh have more Vitamin B1 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 300 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain more Vitamin A, 3.1 times more Vitamin B3, 1.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12, 5.1 times more Vitamin C and 245.4 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1
• Both Baked Potatoes Flesh no Salt as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B2, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 300 calories of Baked Potato Flesh have 5.9 times more Copper, more Iron, 1.6 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 300 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 17.6 times more Calcium, 8.3 times more Sodium, 5.7 times more Zinc and 6.5 times more Water than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Iron, Phosphorus and Potassium
• Both Baked Potatoes Flesh no Salt as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have more Fiber and more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 300 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 13.7 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.