Comparing Nutrients in 300 calories Baked Red Potatoes VS Puddings, chocolate, ready-to-eat, fat free

Weight per 300 calories

• Baked Red Potatoes: 345g
• Puddings, chocolate, ready-to-eat, fat free: 323g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Baked Red Potatoes	Puddings, chocolate, ready-to-eat, fat free	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% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.23mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	70% 51g	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	2.55% 0.97g	38g per day for Men 19-50 years
Protein	14% 7.93g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Puddings, chocolate, ready-to-eat, fat free	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	3.97% 0.052mg	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	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	3.1% 31mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	29.7% 0.27mg	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	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	11% 0.25mg	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% 174mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	7.15% 264g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Puddings, chocolate, ready-to-eat, fat free:

• Baked Whole Red Potatoes have 4.3 times more Vitamin B1, 19.6 times more Vitamin B3, 2.5 times more Vitamin B5, 14.2 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C and 29.9 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.4 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Puddings, chocolate, ready-to-eat, fat free:

• Baked Whole Red Potatoes have 2.2 times more Copper, 2 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium and 1.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 4.1 times more Calcium, 2.3 times more Iron and 12 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have more Omega 3, 6.4 times more Fiber and 1.3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 10.3 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.