Comparing Nutrients in 300 calories Baked Red Potatoes VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Weight per 300 calories

• Baked Red Potatoes: 345g
• Breakfast bars, oats, sugar, raisins, coconut (include granola bar): 64.7g

Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have 5.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	6% 1g	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	33% 43g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	24.5% 17.8g	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	5.27% 2g	38g per day for Men 19-50 years
Protein	14% 7.93g	11.3% 6.34g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0.57% 5.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	7.07% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	17.4% 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	13% 52.4μg	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	48.3% 43.4mg	0.72% 0.65mg	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	3.53% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	8.57% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.88% 38.8mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	26% 0.23mg	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	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.072% 2.65g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Breakfast Bars, Oats, Sugar, Raisins, Coconut (include Granola Bar) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Breakfast bars, oats, sugar, raisins, coconut (include granola bar)?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 300 calories of Baked Red Potatoes have 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.9 times more Vitamin B3, 3.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 67.2 times more Vitamin C than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• Both Baked Red Potatoes and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin B2 and Vitamin C
• Both Baked Whole Red Potatoes as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 300 calories of Baked Red Potatoes have 2.6 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 8.9 times more Potassium, 1.3 times more Zinc and 99.7 times more Water than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 300 kcal of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Iron per 300 calories.
• Both Baked Whole Red Potatoes as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.6 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 300 kcal of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 22 times more Fat, 59.5 times more Saturated Fat and 3.6 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Energy per 300 calories.
• 300 calories of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.