Comparing Nutrients in 300 calories Baked Red Potatoes VS Pie, fried pies, cherry

Weight per 300 calories

• Baked Red Potatoes: 345g
• Pie, fried pies, cherry: 95g

Pie, fried pies, cherry have 3.6 times more energy per unit of mass than Baked Whole Red Potatoes, which is 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 Pie, fried pies, cherry?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Baked Red Potatoes	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	27% 4.56g	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	31% 40.4g	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	6.5% 2.47g	38g per day for Men 19-50 years
Protein	14% 7.93g	5.1% 2.85g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0.95% 8.54μg	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	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	2.2% 0.028mg	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	4.27% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.16% 0.076μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	1.37% 1.23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	4.96% 0.045mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	2.26% 9.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	9.25% 0.21mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	NA	4.14% 2.28μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.96% 35.7g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Pie, Fried Pies, Cherry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Pie, fried pies, cherry?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Pie, fried pies, cherry:

• 300 calories of Baked Red Potatoes have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.1 times more Vitamin B3, 11.3 times more Vitamin B5, 25.7 times more Vitamin B6, 5.4 times more Vitamin B9 and 35.2 times more Vitamin C than Pie, fried pies, cherry.
• 300 calories of Pie, fried pies, cherry have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Pie, fried pies, cherry:

• 300 calories of Baked Red Potatoes have 13.4 times more Copper, 2.1 times more Iron, 10.2 times more Magnesium, 2.8 times more Manganese, 6.1 times more Phosphorus, 30.5 times more Potassium, 6.3 times more Zinc and 7.4 times more Water than Pie, fried pies, cherry.
• While 300 kcal of Pie, fried pies, cherry contain 8.6 times more Sodium than Baked Whole Red Potatoes.
• 300 calories of Pie, fried pies, cherry lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Pie, fried pies, cherry lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.7 times more Carbohydrate, 2.5 times more Fiber and 2.8 times more Protein than Pie, fried pies, cherry.
• While 300 kcal of Pie, fried pies, cherry contain 29.6 times more Fat, 16.9 times more Saturated Fat, 10.4 times more Omega 3 and 27 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pie, fried pies, cherry offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Pie, fried pies, cherry provide inadequate amounts of Protein