Comparing Nutrients in 300 calories Baked White Potatoes VS Red Sour Cherries

Weight per 300 calories

• Baked White Potatoes: 326g
• Red Sour Cherries: 600g

Baked White Potatoes have 1.8 times more energy per 100g than Red Sour Cherries. It has average energy density when compared to other foods. Raw Red Sour Cherries having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Red Sour Cherries?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Baked White Potatoes	Red Sour Cherries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.62% 0.28g	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	56.2% 73g	130g per day for Men 19-50 years
Sugars	6.9% 5g	70.3% 51g	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	29% 21g	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	% 25g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 4.8g	g per day for Men 19-50 years
Fiber	18% 6.85g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	42.7% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	20.3% 0.26mg	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	12% 48μg	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	66.7% 60mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Red Sour Cherries	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	69.3% 0.62mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	29.2% 0.67mg	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% 90mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	6.65% 246g	14% 517g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Red Sour Cherries:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 117.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin C and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Red Sour Cherries have similar amounts of Vitamin B1 per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Red Sour Cherries:

• Baked Whole White Potatoes have 1.6 times more Magnesium, 2.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 2.9 times more Calcium, 1.5 times more Copper and 2.1 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Red Sour Cherries have similar amounts of Iron and Manganese per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Red Sour Cherries have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Red Sour Cherries contain 5.4 times more Omega 3, 10.2 times more Sugars, 17.9 times more Fructose and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Red Sour Cherries have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.