Comparing Nutrients in 300 calories Baked White Potatoes VS Florida Avocados

Weight per 300 calories

• Baked White Potatoes: 326g
• Florida Avocados: 250g

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

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Baked White Potatoes	Florida Avocados	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	15% 19.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.34% 6.05g	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	1.6% 1.17g	0.86% 0.63g	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	% 2.05g	% 5.43g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.85g	37% 14g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Florida Avocados	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	1.94% 17.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	46.6% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15% 0.2mg	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	31% 124μg	22% 87.5μg	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	45.7% 41mg	48.3% 43.5mg	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	0.87% 0.13mg	44.3% 6.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Florida Avocados	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	86.4% 0.78mg	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	26% 2.1mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	10.3% 0.24mg	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% 245mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	6.65% 246g	5.33% 197g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3 times more Vitamin B1, 3 times more Vitamin B3, 3.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Florida Avocados.
• While Raw Florida Avocados contain 1.9 times more Vitamin B5 and 51 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Florida Avocados have similar amounts of Vitamin B2 and Vitamin C per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Florida Avocados:

• Baked Whole White Potatoes have 1.3 times more Calcium, 4.9 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium and 1.2 times more Water than Raw Florida Avocados.
• While Raw Florida Avocados contain 1.9 times more Copper than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Florida Avocados have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 3.5 times more Carbohydrate and 1.2 times more Protein than Raw Florida Avocados.
• While Raw Florida Avocados contain 51.4 times more Fat, 37.6 times more Saturated Fat, 4.9 times more Omega 3, 24.7 times more Omega 6 and 2 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Florida Avocados have similar amounts of Energy and Sugars per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Florida Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.