Comparing Nutrients in 300 calories Baked Red Potatoes VS Candies, peanut bar

Weight per 300 calories

• Baked Red Potatoes: 345g
• Candies, peanut bar: 57.5g

Candies, peanut bar have 6 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 Candies, peanut bar?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Candies, peanut bar	11%	55%	34%

Macro Nutrients

	Baked Red Potatoes	Candies, peanut bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0.072% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	36% 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	21% 27.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	33.5% 24.3g	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	6.2% 2.36g	38g per day for Men 19-50 years
Protein	14% 7.93g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Candies, peanut bar	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	4.8% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.2% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	28.5% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	9.54% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	6.76% 0.088mg	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	10.8% 43μg	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% 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	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Candies, peanut bar	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	49.4% 0.44mg	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	6.97% 0.56mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	15% 63.2mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	31% 0.71mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	5.98% 89.7mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.025% 0.92g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Candies, Peanut Bar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Candies, peanut bar?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Candies, peanut bar:

• 300 calories of Baked Red Potatoes have 4.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3, 2.5 times more Vitamin B5, 8.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Candies, peanut bar.
• While 300 kcal of Candies, peanut bar contain 8.5 times more Vitamin E than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 300 calories of Candies, peanut bar have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Candies, peanut bar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Candies, peanut bar:

• 300 calories of Baked Red Potatoes have 1.3 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 8 times more Potassium and 287.5 times more Water than Candies, peanut bar.
• While 300 kcal of Candies, peanut bar contain 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Candies, peanut bar contain similar levels of Manganese per 300 calories.
• Both Baked Whole Red Potatoes as well as Candies, peanut bar lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 2.5 times more Carbohydrate and 2.6 times more Fiber than Candies, peanut bar.
• While 300 kcal of Candies, peanut bar contain 37.4 times more Fat, 19.5 times more Saturated Fat, 36.2 times more Omega 6 and 4.9 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Candies, peanut bar offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Candies, peanut bar provide inadequate amounts of Omega 3 in 300 calories.