Comparing Nutrients in 300 calories Baked Red Potatoes VS Pie crust, deep dish, frozen, baked, made with enriched flour

Weight per 300 calories

• Baked Red Potatoes: 345g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 57.6g

Pie crust, deep dish, frozen, baked, made with enriched flour has 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.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Pie crust, deep dish, frozen, baked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Baked Red Potatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	4.68% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	NA	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	3.5% 1.32g	38g per day for Men 19-50 years
Protein	14% 7.93g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	5.76% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	1.77% 0.023mg	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	13.5% 54μg	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	NA	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	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.32% 13.2mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	5.7% 0.051mg	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	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	2.33% 9.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	13.3% 0.31mg	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	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	1.74% 59.3mg	3400mg per day for Men 19-50 years
Selenium	NA	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	2.72% 0.3mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Baked Whole Red Potatoes have 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 5.1 times more Vitamin B5, 31.7 times more Vitamin B6 and 1.7 times more Vitamin B9 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Vitamin K per 300 kcal.
• Both Baked Whole Red Potatoes as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Baked Whole Red Potatoes have 2.3 times more Calcium, 11.7 times more Copper, 1.7 times more Iron, 9.9 times more Magnesium, 1.9 times more Manganese, 5.6 times more Phosphorus, 31.7 times more Potassium, 4.6 times more Zinc and 55.6 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 5.5 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 2.2 times more Carbohydrate, 4.7 times more Fiber and 2.3 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 35.4 times more Fat, 37 times more Saturated Fat, 1.4 times more Omega 3 and 12.7 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 300 kcal.