Comparing Nutrients in 300 calories Baked Potato Skin VS Sun-dried Tomatoes, Packed In Oil

Weight per 300 calories

• Baked Potato Skin: 152g
• Sun-dried Tomatoes, Packed In Oil: 141g

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

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Baked Potato Skin	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	6.87% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	25.3% 33g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	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	31.5% 12g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	34.6% 0.45mg	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	8.33% 33.3μg	8.1% 32.4μg	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	22.7% 20.5mg	159% 143mg	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	0.4% 0.061mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	74% 0.67mg	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	133% 10.7mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	28.5% 0.66mg	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	22% 153mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	65% 2204mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	7.7% 4.23μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	2.05% 76g	3700g per day for Men 19-50 years

Baked Potato Skin VS Sun-dried Tomatoes, Packed In Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Sun-dried Tomatoes, Packed In Oil?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Sun-dried Tomatoes, Packed In Oil:

• 300 calories of Baked Potato Skin have 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 59.5 times more Vitamin A, 1.5 times more Vitamin B1, 3.4 times more Vitamin B2 and 7 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Baked Potato Skin as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Sun-dried Tomatoes, Packed In Oil:

• 300 calories of Baked Potato Skin have 1.9 times more Copper, 2.8 times more Iron and 1.4 times more Manganese than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 1.3 times more Calcium, 1.8 times more Magnesium, 1.3 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium, 11.8 times more Sodium and 1.5 times more Zinc than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 2.1 times more Carbohydrate and 1.5 times more Fiber than Sun-dried Tomatoes, Packed In Oil.
• While 300 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 130.9 times more Fat, 67.7 times more Saturated Fat, 7.3 times more Omega 3 and 57.6 times more Omega 6 than Baked Potato Skin.
• Both Baked Potato Skin and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6