Comparing Nutrients in 300 calories Baked Red Potatoes VS Canned Pickled Beets with Liquids

Weight per 300 calories

• Baked Red Potatoes: 345g
• Canned Pickled Beets with Liquids: 462g

Baked Red Potatoes have 1.3 times more energy per 100g than Canned Pickled Beets with Liquids. It has average energy density when compared to other foods. Canned Pickled Beets Solids and Liquids having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Pickled Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Baked Red Potatoes	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0.58% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	57.8% 75g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	70.3% 51g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	14% 7.93g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	1.03% 9.23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	17.8% 0.23mg	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	23.3% 93μg	31% 125μg	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	48.3% 43.4mg	11.8% 10.6mg	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	1.84% 0.28mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.08% 50.8mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	59.5% 0.54mg	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	30% 2.4mg	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	44% 1mg	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	35.5% 248mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	NA	8.4% 4.6μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	46% 688mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.15% 264g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Canned Pickled Beets with Liquids:

• Baked Whole Red Potatoes have 5.4 times more Vitamin B1, 4.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 4.1 times more Vitamin C and 7 times more Vitamin K than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Pickled Beets with Liquids:

• Baked Whole Red Potatoes have 1.3 times more Iron, 1.4 times more Magnesium, 3.2 times more Phosphorus and 3.5 times more Potassium than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.6 times more Calcium, 1.7 times more Manganese, 16.6 times more Sodium and 1.4 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pickled Beets Solids and Liquids have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 5.6 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 10.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Pickled Beets Solids and Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.