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Comparing Nutrients in 300 calories Baked White PotatoesVS 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.

Discover 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%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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0.5%0.49g
Fat
26%25g
0.49 gvs25 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.41%0.13g
Saturated Fat
15.3%4.9g
0.13 gvs4.9 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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3.06%0.049g
Omega 3
15%0.24g
0.049 gvs0.24 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
23.2%3.95g
0.16 gvs3.95 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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53%68.7g
Carbohydrate
15%19.6g
68.7 gvs19.6 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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6.9%5g
Sugars
8.34%6.05g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs6.05 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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1.6%1.17g
Fructose
0.86%0.63g
≤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]
1.17 gvs0.63 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%2.05g
Glucose
%5.43g
2.05 gvs5.43 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%1.3g
Sucrose
%0g
1.3 gvs0 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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18%6.85g
Fiber
37%14g
6.85 gvs14 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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12.2%6.85g
Protein
9.96%5.58g
6.85 gvs5.58 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.36%3.26μg
Vitamin A
1.94%17.5μg
RAE, retinol activity equivalents
3.26 μgvs17.5 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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13%0.16mg
Vitamin B1
4.38%0.053mg
Thiamine
0.16 mgvs0.053 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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10.8%0.14mg
Vitamin B2
10%0.13mg
Riboflavin
0.14 mgvs0.13 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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31%5mg
Vitamin B3
10.5%1.7mg
Niacin, nicotinic acid, niacinamide
5 mgvs1.7 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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25%1.25mg
Vitamin B5
46.6%2.33mg
Pantothenic acid
1.25 mgvs2.33 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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53%0.69mg
Vitamin B6
15%0.2mg
Pyridoxine
0.69 mgvs0.2 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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31%124μg
Vitamin B9
22%87.5μg
Folates and Folic Acid
124 μgvs87.5 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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45.7%41mg
Vitamin C
48.3%43.5mg
Ascorbic acid
41 mgvs43.5 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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0.87%0.13mg
Vitamin E
44.3%6.65mg
Tocopherols and Tocotrienols
0.13 mgvs6.65 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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7.34%8.8μg
Vitamin K
NA
Phytomenadione or phylloquinone
8.8 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

3.26%32.6mg
Calcium
2.5%25mg
32.6 mgvs25 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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46%0.41mg
Copper
86.4%0.78mg
0.41 mgvs0.78 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

Find Vegetables and Fruits rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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26%2.1mg
Iron
5.3%0.43mg
2.1 mgvs0.43 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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21%88mg
Magnesium
14.3%60mg
88 mgvs60 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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26.8%0.62mg
Manganese
10.3%0.24mg
0.62 mgvs0.24 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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35%245mg
Phosphorus
14.3%100mg
245 mgvs100 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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52%1774mg
Potassium
26%878mg
1774 mgvs878 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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2.96%1.63μg
Selenium
NA
1.63 μgvsNA μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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1.52%23mg
Sodium
0.33%5mg
23 mgvs5 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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10.4%1.14mg
Zinc
9.1%1mg
1.14 mgvs1 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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6.65%246g
Water
5.33%197g
246 gvs197 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Baked White Potatoes VS Florida Avocados Nutrients Per 300 Kcal

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

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

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

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: