Comparing Nutrients in 300 calories Baked Red Potatoes VS Snacks, KELLOGG, KELLOGG

Weight per 300 calories

• Baked Red Potatoes: 345g
• Snacks, KELLOGG, KELLOGG: 82.2g

Snacks, KELLOGG, KELLOGG have 4.2 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 Snacks, KELLOGG, KELLOGG?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, KELLOGG, KELLOGG	5%	21%	74%

Macro Nutrients

	Baked Red Potatoes	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	19.4% 3.3g	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	42.7% 55.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	33% 24g	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	10.4% 7.55g	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	% 10g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 3.37g	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	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	55% 496μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	116% 1.5mg	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	2.88% 11.5μg	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	7.12% 6.4mg	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	5.1% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, KELLOGG, KELLOGG	Recommended Dietary Allowance
Calcium	3.1% 31mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	13% 0.12mg	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	63% 5.05mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	7.24% 30.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	35.6% 0.82mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	NA	8.37% 4.6μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.37% 13.7g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Snacks, KELLOGG, KELLOGG Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Snacks, KELLOGG, KELLOGG?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Snacks, KELLOGG, KELLOGG:

• 300 calories of Baked Red Potatoes have 3.5 times more Vitamin B5, 8.1 times more Vitamin B9 and 6.8 times more Vitamin C than Snacks, KELLOGG, KELLOGG.
• While 300 kcal of Snacks, KELLOGG, KELLOGG contain 144 times more Vitamin A, 3.8 times more Vitamin B1, 9.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A
• 300 calories of Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B9
• Both Baked Whole Red Potatoes as well as Snacks, KELLOGG, KELLOGG have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Snacks, KELLOGG, KELLOGG:

• 300 calories of Baked Red Potatoes have 5.1 times more Copper, 3.2 times more Magnesium, 2.3 times more Phosphorus, 9.3 times more Potassium and 19.3 times more Water than Snacks, KELLOGG, KELLOGG.
• While 300 kcal of Snacks, KELLOGG, KELLOGG contain 15.3 times more Calcium, 2.1 times more Iron, 1.4 times more Manganese, 7 times more Sodium and 3.1 times more Zinc than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium
• 300 calories of Snacks, KELLOGG, KELLOGG lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.2 times more Carbohydrate, 2.5 times more Fiber and 2.3 times more Protein than Snacks, KELLOGG, KELLOGG.
• While 300 kcal of Snacks, KELLOGG, KELLOGG contain 13.8 times more Fat, 8.3 times more Omega 3, 19.6 times more Omega 6, 4.8 times more Sugars and 5 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, KELLOGG, KELLOGG offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6