Comparing Nutrients in 300 calories Baked Red Potatoes VS Industrial Palm Kernel Confection Fat Oil

Weight per 300 calories

• Baked Red Potatoes: 345g
• Industrial Palm Kernel Confection Fat Oil: 34g

Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter have 10.2 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 Industrial Palm Kernel Confection Fat Oil?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Industrial Palm Kernel Confection Fat Oil	0%	100%	0%

Macro Nutrients

	Baked Red Potatoes	Industrial Palm Kernel Confection Fat Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	93% 29.7g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.66% 0.28g	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	0% 0g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	0% 0g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Industrial Palm Kernel Confection Fat Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Industrial Palm Kernel Confection Fat Oil	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.034% 0.34mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	0% 0mg	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	1.23% 0.098mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	0.02% 0.68mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	0.12% 0.014mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0% 0.017g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Industrial Palm Kernel Confection Fat Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Industrial Palm Kernel Confection Fat Oil?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Industrial Palm Kernel Confection Fat Oil:

• 300 calories of Baked Red Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Industrial Palm Kernel Confection Fat Oil.
• While 300 kcal of Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter contain 4.7 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Industrial Palm Kernel Confection Fat Oil provide similar amounts of Vitamin K per 300 calories.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 300 calories of Industrial Palm Kernel Confection Fat Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Industrial Palm Kernel Confection Fat Oil:

• 300 calories of Baked Red Potatoes have more Copper, 24.5 times more Iron, more Magnesium, more Manganese, more Phosphorus, 2768.9 times more Potassium, 101.6 times more Zinc and 15580.8 times more Water than Industrial Palm Kernel Confection Fat Oil.
• 300 calories of Industrial Palm Kernel Confection Fat Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Palm Kernel Confection Fat Oil.
• While 300 kcal of Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter contain 65.6 times more Fat and 215.4 times more Saturated Fat than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Industrial Palm Kernel Confection Fat Oil offer comparable quantities of Energy per 300 calories.
• 300 calories of Industrial Palm Kernel Confection Fat Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Industrial Palm Kernel Confection Fat Oil Uses Similar To High Quality Cocoa Butter provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.