Comparing Nutrients in 300 calories Baked White Potatoes VS Malt beverage, includes non-alcoholic beer

Weight per 300 calories

• Baked White Potatoes: 326g
• Malt beverage, includes non-alcoholic beer: 811g

Baked White Potatoes have 2.5 times more energy per 100g than Malt beverage, includes non-alcoholic beer. It has average energy density when compared to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Malt beverage, includes non-alcoholic beer?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Malt beverage, includes non-alcoholic beer	2%	3%	95%

Macro Nutrients

	Baked White Potatoes	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	3.04% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	2.4% 0.41g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	90% 65.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	56.4% 9.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	17% 0.22mg	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	28.4% 114μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.76% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	4.5% 4.05mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Malt beverage, includes non-alcoholic beer	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.68% 56.8mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	7.2% 0.065mg	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	6.1% 0.49mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	13.5% 56.8mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	4.6% 0.11mg	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	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	17.7% 9.73μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	7.03% 105mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	1.47% 0.16mg	11mg per day for Men 19-50 years
Water	6.65% 246g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Malt beverage, includes non-alcoholic beer:

• Baked Whole White Potatoes have 1.2 times more Vitamin B1, 4.2 times more Vitamin B5, 3.1 times more Vitamin B6, 10.1 times more Vitamin C and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 2.8 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Malt beverage, includes non-alcoholic beer have similar amounts of Vitamin B9 per 300 kcal.
• Both Baked Whole White Potatoes as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Malt beverage, includes non-alcoholic beer:

• Baked Whole White Potatoes have 6.4 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 5.8 times more Manganese, 1.9 times more Phosphorus, 27.3 times more Potassium and 7 times more Zinc than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 1.7 times more Calcium, 6 times more Selenium, 4.6 times more Sodium and 3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Fiber and 4 times more Protein than Malt beverage, includes non-alcoholic beer.
• While Malt beverage, includes non-alcoholic beer contain 13.1 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Malt beverage, includes non-alcoholic beer have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Malt beverage, includes non-alcoholic beer have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.