Comparing Nutrients in 300 calories Red Potatoes VS Baked White Potatoes

Weight per 300 calories

• Red Potatoes: 429g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 1.3 times more energy per unit of mass than Raw Whole Red Potatoes, which is average in comparison to other foods. Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Red Potatoes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Red Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	53% 68.7g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	6.9% 5g	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	1.83% 1.33g	1.6% 1.17g	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	% 1.7g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 1.24g	% 1.3g	g per day for Men 19-50 years
Fiber	19% 7.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	53% 0.69mg	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	19.3% 77μg	31% 124μg	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	41% 37mg	45.7% 41mg	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	0.29% 0.043mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.4μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	46% 0.41mg	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	39% 3.13mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	26.8% 0.62mg	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	37.3% 261mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	9.38% 347g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red Potatoes vs Baked White Potatoes:

• Raw Whole Red Potatoes have 2.2 times more Vitamin B1 and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B9 than Raw Whole Red Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Whole Red Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Red Potatoes vs Baked White Potatoes:

• Raw Whole Red Potatoes have 1.3 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.3 times more Selenium, 3.4 times more Sodium, 1.2 times more Zinc and 1.4 times more Water than Baked Whole White Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole White Potatoes have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Whole Red Potatoes have 1.2 times more Omega 3 than Baked Whole White Potatoes.
• Both Raw Whole Red Potatoes and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Whole Red Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.