Comparing Nutrients in 300 calories Baked White Potatoes VS Seasoned Dry Bread Crumbs

Weight per 300 calories

• Baked White Potatoes: 326g
• Seasoned Dry Bread Crumbs: 78.3g

Seasoned Grated Dry Bread Crumbs 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 Seasoned Dry Bread Crumbs ?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Baked White Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	9.6% 1.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.27% 0.78mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.2% 4.5g	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	1.6% 1.17g	2.14% 1.55g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.85g	10% 3.84g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.87% 7.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10.3% 0.13mg	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	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	2.35% 2.1mg	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	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	21.2% 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	48% 3.85mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.58% 36mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	33.5% 0.77mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	110% 1645mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	10% 1.12mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.13% 4.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Seasoned Dry Bread Crumbs :

• Baked Whole White Potatoes have 2.6 times more Vitamin B5, 5.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 19.4 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.8 times more Vitamin B1, 2.3 times more Vitamin B2, more Vitamin B12 and 4.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Seasoned Dry Bread Crumbs :

• Baked Whole White Potatoes have 2.2 times more Copper, 2.4 times more Magnesium, 1.8 times more Phosphorus, 9.8 times more Potassium and 49.5 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 11.9 times more Selenium and 72.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seasoned Grated Dry Bread Crumbs have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.3 times more Carbohydrate and 1.8 times more Fiber than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 8.8 times more Fat, 8.4 times more Saturated Fat, 3.5 times more Omega 3, 10.2 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seasoned Grated Dry Bread Crumbs have similar amounts of Energy and Sugars per 300 kcal.
• Both Baked Whole White Potatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.