Comparing Nutrients in 300 calories Baked White Potatoes VS Frozen Edamame

Weight per 300 calories

• Baked White Potatoes: 326g
• Frozen Edamame: 275g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked White Potatoes or Frozen Edamame?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Baked White Potatoes	Frozen Edamame	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	16% 21g	130g per day for Men 19-50 years
Sugars	6.9% 5g	9.4% 6.83g	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	0.8% 0.58g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 3.1g	g per day for Men 19-50 years
Fiber	18% 6.85g	34.8% 13.2g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Edamame	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	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	28.6% 0.37mg	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	208% 834μg	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	29.7% 26.7mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	72% 86.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Edamame	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	99% 0.89mg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	121% 2.78mg	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	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	39% 1327mg	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	1.1% 16.5mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	6.65% 246g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Frozen Edamame:

• Baked Whole White Potatoes have 2 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 2.6 times more Vitamin B1, 5.2 times more Vitamin B2, 6.7 times more Vitamin B9, 15.2 times more Vitamin E and 9.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Edamame, Unprepared have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Frozen Edamame:

• Baked Whole White Potatoes have 1.3 times more Potassium than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 5.1 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 4.5 times more Manganese, 1.8 times more Phosphorus and 3.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Edamame, Unprepared have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 3.3 times more Carbohydrate than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 26.6 times more Fat, 1.4 times more Sugars, 1.9 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Edamame, Unprepared have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Frozen Edamame, Unprepared have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.