Comparing Nutrients in 300 calories Baked Red Potatoes VS Snacks, Pretzels, gluten- free made with cornstarch and potato flour

Weight per 300 calories

• Baked Red Potatoes: 345g
• Snacks, Pretzels, gluten- free made with cornstarch and potato flour: 77g

Snacks, Pretzels, gluten- free made with cornstarch and potato flour have 4.5 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.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Snacks, Pretzels, gluten- free made with cornstarch and potato flour?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, Pretzels, gluten- free made with cornstarch and potato flour	4%	15%	81%

Macro Nutrients

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.97% 2.55g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	2.8% 0.47g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	4.5% 3.25g	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	6.7% 2.54g	38g per day for Men 19-50 years
Protein	14% 7.93g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	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	0.96% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	0.18% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	0.48% 0.024mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	3.03% 0.039mg	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	0.39% 1.54μg	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	0.26% 0.23mg	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	5.5% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0.32% 0.39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	4.46% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.002% 0.077μg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	1.3% 5.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	2.18% 0.05mg	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	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	1.57% 53.2mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	80.6% 1208mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	0.63% 0.069mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.14% 5.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole Red Potatoes have 21.5 times more Vitamin B1, 74.5 times more Vitamin B2, 30.7 times more Vitamin B3, 49.2 times more Vitamin B5, 18.6 times more Vitamin B6, 60.4 times more Vitamin B9, 187.8 times more Vitamin C and 25 times more Vitamin K than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Snacks, Pretzels, gluten- free made with cornstarch and potato flour:

• Baked Whole Red Potatoes have more Calcium, 15 times more Copper, 6.8 times more Iron, 17.9 times more Magnesium, 11.9 times more Manganese, 15.3 times more Phosphorus, 35.3 times more Potassium, 19.9 times more Zinc and 49.6 times more Water than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 29.2 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 4.5 times more Omega 3, 1.5 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Snacks, Pretzels, gluten- free made with cornstarch and potato flour.
• While Snacks, Pretzels, gluten- free made with cornstarch and potato flour contain 9.9 times more Fat and 18.5 times more Saturated Fat than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Snacks, Pretzels, gluten- free made with cornstarch and potato flour have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Snacks, Pretzels, gluten- free made with cornstarch and potato flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.