Comparing Nutrients in 300 calories Baked White Potatoes VS Muscadine Grapes

Weight per 300 calories

• Baked White Potatoes: 326g
• Muscadine Grapes: 526g

Baked White Potatoes have 1.6 times more energy per 100g than Muscadine Grapes. It has average energy density when compared to other foods. Raw Muscadine Grapes having low energy density.

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Muscadine Grapes?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Muscadine Grapes	5%	7%	88%

Macro Nutrients

	Baked White Potatoes	Muscadine Grapes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	2.55% 2.47g	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	56.4% 73.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	28.5% 20.6g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 3g	g per day for Men 19-50 years
Fiber	18% 6.85g	54% 20.5g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Muscadine Grapes	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	607% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	NA	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	NA	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	2.63% 10.5μg	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	38% 34.2mg	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	Muscadine Grapes	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	69.6% 0.63mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	451% 10.4mg	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	31.4% 1068mg	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	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	6.65% 246g	12% 444g	3700g per day for Men 19-50 years

Baked White Potatoes VS Muscadine Grapes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked White Potatoes or Muscadine Grapes?

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Muscadine Grapes:

• 300 calories of Baked White Potatoes have 11.8 times more Vitamin B9 and 1.2 times more Vitamin C than Muscadine Grapes.
• While 300 kcal of Raw Muscadine Grapes contain 56.3 times more Vitamin B2 than Baked Whole White Potatoes.
• 300 calories of Muscadine Grapes have insufficient amounts of Vitamin B9
• Both Baked Whole White Potatoes as well as Raw Muscadine Grapes have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Baked White Potatoes vs Muscadine Grapes:

• 300 calories of Baked White Potatoes have 1.5 times more Iron, 1.9 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Muscadine Grapes.
• While 300 kcal of Raw Muscadine Grapes contain 6 times more Calcium, 1.5 times more Copper, 16.8 times more Manganese and 1.8 times more Water than Baked Whole White Potatoes.
• Both Baked White Potatoes and Muscadine Grapes contain similar levels of Magnesium per 300 calories.
• 300 calories of Baked White Potatoes lack sufficient amounts of Calcium
• 300 calories of Muscadine Grapes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked White Potatoes have 1.6 times more Protein than Muscadine Grapes.
• While 300 kcal of Raw Muscadine Grapes contain 17.6 times more Fructose and 3 times more Fiber than Baked Whole White Potatoes.
• Both Baked White Potatoes and Muscadine Grapes offer comparable quantities of Energy and Carbohydrate per 300 calories.