Comparing Nutrients in 300 calories Potatoes VS Baked Russet Potatoes

Weight per 300 calories

• Potatoes: 390g
• Baked Russet Potatoes: 316g

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

Discover which food has more nutrients per 300 calories - Potatoes or Baked Russet Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	52% 67.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	4.7% 3.4g	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	1.4% 1g	1.4% 1g	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	% 1.2g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 0.66g	% 1.23g	g per day for Men 19-50 years
Fiber	21.5% 8.2g	19% 7.26g	38g per day for Men 19-50 years
Protein	14.3% 8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.35% 3.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	86% 1.1mg	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	14.6% 58.4μg	20.5% 82μg	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	85.3% 76.8mg	29% 26.2mg	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	0.26% 0.039mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	5.26% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	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	39.4% 3.16mg	42.2% 3.38mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	31.3% 0.72mg	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	31.7% 222mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	48.7% 1656mg	51% 1737mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	2.95% 44.2mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.35% 309g	6.35% 235g	3700g per day for Men 19-50 years

Potatoes VS Baked Russet Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potatoes or Baked Russet Potatoes?

Lets compare vitamin content per 300 calories of Potatoes vs Baked Russet Potatoes:

• 300 calories of Potatoes have 1.5 times more Vitamin B1, 2.9 times more Vitamin C and 1.2 times more Vitamin K than Baked Russet Potatoes.
• While 300 kcal of Baked Whole Russet Potatoes contain 1.4 times more Vitamin B9 than Raw Whole Potatoes.
• Both Potatoes and Baked Russet Potatoes provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Baked Russet Potatoes have insufficient amounts of Vitamin K
• Both Raw Whole Potatoes as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Potatoes vs Baked Russet Potatoes:

• 300 calories of Potatoes have 1.3 times more Copper and 1.3 times more Water than Baked Russet Potatoes.
• Both Potatoes and Baked Russet Potatoes contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• Both Raw Whole Potatoes as well as Baked Whole Russet Potatoes lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Raw Whole Potatoes and Baked Whole Russet Potatoes have similar amounts of macro-nutrients per 300 kcal
• Both Potatoes and Baked Russet Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Raw Whole Potatoes as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.