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Comparing Nutrients in 300 calories Baked Red PotatoesVS Frozen Brussels Sprouts

Weight per 300 calories

Baked Red Potatoes
345g
Frozen Brussels Sprouts
732g

Baked Red Potatoes have 2.1 times more energy per 100g than Frozen Brussels Sprouts. It has average energy density when compared to other foods. Frozen Brussels Sprouts, Unprepared having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Frozen Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes
10%
2%
88%
Frozen Brussels Sprouts
30%
7%
63%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.53%0.52g
Fat
3.1%3g
0.52 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g
Saturated Fat
1.92%0.61g
0.14 gvs0.61 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.23%0.052g
Omega 3
61.3%0.98g
0.052 gvs0.98 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.99%0.17g
Omega 6
2.63%0.45g
0.17 gvs0.45 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%67.6g
Carbohydrate
44.2%57.5g
67.6 gvs57.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.8%4.93g
Sugars
20.5%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.93 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.1%1.5g
Fructose
NA
≤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]
1.5 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.9g
Glucose
NA
1.9 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.55g
Sucrose
NA
1.55 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.3%6.2g
Fiber
73%28g
6.2 gvs28 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
14%7.93g
Protein
49.4%27.7g
7.93 gvs27.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0.38%3.45μg
Vitamin A
25.2%227μg
RAE, retinol activity equivalents
3.45 μgvs227 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.7%0.25mg
Vitamin B1
64%0.77mg
Thiamine
0.25 mgvs0.77 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.3%0.17mg
Vitamin B2
68.7%0.89mg
Riboflavin
0.17 mgvs0.89 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.4%5.5mg
Vitamin B3
29%4.67mg
Niacin, nicotinic acid, niacinamide
5.5 mgvs4.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.5%1.18mg
Vitamin B5
41.7%2.1mg
Pantothenic acid
1.18 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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56.2%0.73mg
Vitamin B6
114%1.48mg
Pyridoxine
0.73 mgvs1.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.3%93μg
Vitamin B9
225%900μg
Folates and Folic Acid
93 μgvs900 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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48.3%43.4mg
Vitamin C
602%542mg
Ascorbic acid
43.4 mgvs542 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.84%0.28mg
Vitamin E
24.4%3.66mg
Tocopherols and Tocotrienols
0.28 mgvs3.66 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.05%9.66μg
Vitamin K
1151%1381μg
Phytomenadione or phylloquinone
9.66 μgvs1381 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.1%31mg
Calcium
19%190mg
31 mgvs190 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66.7%0.6mg
Copper
27%0.24mg
0.6 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30%2.4mg
Iron
85%6.8mg
2.4 mgvs6.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%97mg
Magnesium
35%146mg
97 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg
Manganese
99%2.28mg
0.6 mgvs2.28 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.5%248mg
Phosphorus
65%454mg
248 mgvs454 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.3%1879mg
Potassium
79.6%2707mg
1879 mgvs2707 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
20%11μg
NA μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.76%41.4mg
Sodium
4.88%73mg
41.4 mgvs73 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.5%1.38mg
Zinc
20.6%2.27mg
1.38 mgvs2.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.15%264g
Water
17.2%637g
264 gvs637 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Frozen Brussels Sprouts:
Comparing minerals per 300 calories for Baked Red Potatoes vs Frozen Brussels Sprouts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: