Comparing Nutrients in 300 calories Baked Red Potatoes VS Malt beverage, includes non-alcoholic beer

Weight per 300 calories

• Baked Red Potatoes: 345g
• Malt beverage, includes non-alcoholic beer: 811g

Baked Red Potatoes have 2.4 times more energy per 100g than Malt beverage, includes non-alcoholic beer. It has average energy density when compared to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Baked Red Potatoes	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	3.04% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.4% 0.41g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	90% 65.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	14% 7.93g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Malt beverage, includes non-alcoholic beer	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	56.4% 9.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	17% 0.22mg	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	28.4% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.76% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	4.5% 4.05mg	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	0% 0mg	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	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.68% 56.8mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	7.2% 0.065mg	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	6.1% 0.49mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	13.5% 56.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.6% 0.11mg	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	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.73μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	7.03% 105mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	7.15% 264g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Malt beverage, includes non-alcoholic beer:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B1, 3.9 times more Vitamin B5, 3.3 times more Vitamin B6, 10.7 times more Vitamin C and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Malt beverage, includes non-alcoholic beer have similar amounts of Vitamin B9 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Malt beverage, includes non-alcoholic beer:

• Baked Whole Red Potatoes have 9.3 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 5.7 times more Manganese, 1.9 times more Phosphorus, 29 times more Potassium and 8.5 times more Zinc than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.8 times more Calcium, 2.5 times more Sodium and 2.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have more Fiber and 4.7 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 13.2 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Malt beverage, includes non-alcoholic beer have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.