Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS As Served In Restaurant Horchata

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• As Served In Restaurant Horchata: 556g

Boiled Potato Flesh, Cooked In Skin has 1.6 times more energy per 100g than As Served In Restaurant Horchata. It has average energy density when compared to other foods. As Served In Restaurant Horchata having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or As Served In Restaurant Horchata?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	NA	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	49.2% 64g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	71.7% 52g	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	1.38% 1g	12% 8.6g	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	% 1.17g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 34.3g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	0% 0g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	1.63% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	7.26% 0.094mg	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	8.62% 34.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	NA	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	0.23% 0.034mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	1.23% 0.011mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	0.69% 0.056mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	3.97% 16.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	2.4% 0.056mg	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	21.7% 152mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	5.56% 189mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	5.2% 77.8mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	7.17% 265g	13% 484g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS As Served In Restaurant Horchata Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or As Served In Restaurant Horchata?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs As Served In Restaurant Horchata:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have more Vitamin B1, 19 times more Vitamin B3, more Vitamin B5, 10.9 times more Vitamin B6 and more Vitamin K than As Served In Restaurant Horchata.
• While 300 kcal of As Served In Restaurant Horchata contain 38.7 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 300 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin E
• 300 calories of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin B2 in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs As Served In Restaurant Horchata:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 58.3 times more Copper, 19.2 times more Iron, 4.6 times more Magnesium, 8.6 times more Manganese, 1.8 times more Phosphorus, 6.9 times more Potassium and 3.1 times more Zinc than As Served In Restaurant Horchata.
• While 300 kcal of As Served In Restaurant Horchata contain 5.8 times more Calcium and 1.8 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.
• 300 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• 300 calories of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as As Served In Restaurant Horchata lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have more Fiber and 2.4 times more Protein than As Served In Restaurant Horchata.
• While 300 kcal of As Served In Restaurant Horchata contain 16.6 times more Sugars and 8.6 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and As Served In Restaurant Horchata offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of As Served In Restaurant Horchata provide inadequate amounts of Fiber and Protein