Comparing Nutrients in 300 calories Baked White Potatoes VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Weight per 300 calories

• Baked White Potatoes: 326g
• QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder: 77.3g

QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have 4.2 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Baked White Potatoes	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	86% 62.2g	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	0.21% 0.15g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 46.3g	g per day for Men 19-50 years
Fiber	18% 6.85g	0% 0g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	0.71% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	1.3% 0.017mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	0.34% 0.31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.87% 0.13mg	NA	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	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	21.5% 0.19mg	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	3.3% 0.26mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	0.18% 0.77mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	1.7% 0.039mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	0.68% 23mg	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	3.25% 48.7mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	0.42% 0.046mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.052% 1.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Baked Whole White Potatoes have 18.4 times more Vitamin B1, 29.3 times more Vitamin B3, 29.4 times more Vitamin B5, 40.4 times more Vitamin B6 and 132.8 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 4.4 times more Vitamin B2 than Baked Whole White Potatoes.

Comparing minerals per 300 calories for Baked White Potatoes vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Baked Whole White Potatoes have 2.1 times more Copper, 7.9 times more Iron, 113.9 times more Magnesium, 15.9 times more Manganese, 2.6 times more Phosphorus, 76.5 times more Potassium, 24.6 times more Zinc and 126.7 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 2.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 12.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.