Comparing Nutrients in 300 calories Baked Red Potatoes VS Dry Mix Bread Stuffing

Weight per 300 calories

• Baked Red Potatoes: 345g
• Dry Mix Bread Stuffing: 77.7g

Dry Mix Bread Stuffing has 4.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Dry Mix Bread Stuffing?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Baked Red Potatoes	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	45.6% 59.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	8.87% 6.43g	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	6.54% 2.5g	38g per day for Men 19-50 years
Protein	14% 7.93g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	9.1% 0.12mg	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	32.6% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.65% 0.016μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	0% 0mg	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	1.97% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	3.1% 31mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	20.6% 0.18mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	20% 0.46mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	5.62% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	72.8% 1092mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.088% 3.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Dry Mix Bread Stuffing:

• Baked Whole Red Potatoes have 1.2 times more Vitamin B3, 3.8 times more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C and 11.3 times more Vitamin K than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 1.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dry Mix Bread Stuffing 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 Dry Mix Bread Stuffing:

• Baked Whole Red Potatoes have 3.2 times more Copper, 3.1 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 9.8 times more Potassium, 1.9 times more Zinc and 81 times more Water than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 2.4 times more Calcium and 26.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Mix Bread Stuffing have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.8 times more Omega 3 and 2.5 times more Fiber than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 3.1 times more Omega 6 and 1.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Mix Bread Stuffing have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Baked Whole Red Potatoes as well as Dry Mix Bread Stuffing have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.