Comparing Nutrients in 300 calories Baked White Potatoes VS Orange Mango FUZE, Fortified With Vitamins A, C, E, B6

Weight per 300 calories

• Baked White Potatoes: 326g
• Orange Mango FUZE, Fortified With Vitamins A, C, E, B6: 790g

Baked White Potatoes have 2.4 times more energy per 100g than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6. It has average energy density when compared to other foods. Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Orange Mango FUZE, Fortified With Vitamins A, C, E, B6?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	7%	1%	92%

Macro Nutrients

	Baked White Potatoes	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.42% 0.071g	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% 72.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	98% 71g	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	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	4.16% 1.58g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	9.6% 5.37g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	17.5% 158μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	97% 1.26mg	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	87% 347μg	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	211% 189mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	38.6% 0.35mg	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	9.87% 0.79mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	NA	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	6.65% 246g	18.8% 695g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Orange Mango FUZE, Fortified With Vitamins A, C, E, B6:

• Baked Whole White Potatoes have 3.1 times more Vitamin B3 and 11.2 times more Vitamin K than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 48.4 times more Vitamin A, 4 times more Vitamin B1, 1.8 times more Vitamin B6, 2.8 times more Vitamin B9, 4.6 times more Vitamin C and 65.4 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have similar amounts of Vitamin B2 per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Orange Mango FUZE, Fortified With Vitamins A, C, E, B6:

• Baked Whole White Potatoes have 2.6 times more Iron, 1.9 times more Phosphorus and 2.9 times more Zinc than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 2.2 times more Calcium, 3.5 times more Sodium and 2.8 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have similar amounts of Copper, Magnesium and Potassium per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.1 times more Omega 3, 4.3 times more Fiber and 1.3 times more Protein than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• While Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 contain 14.2 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.