Comparing Nutrients in 300 calories Baked White Potatoes VS Dried Coconut

Weight per 300 calories

• Baked White Potatoes: 326g
• Dried Coconut: 45.5g

Dried Coconut Meat has 7.2 times more energy per unit of mass than Baked Whole White Potatoes, which is very 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 Dried Coconut?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Baked White Potatoes	Dried Coconut	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	81.3% 26g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.9% 0.32g	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	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.6% 3.34g	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	19.5% 7.4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Coconut	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	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	7.27% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10.5% 0.14mg	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	1.02% 4.1μg	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	0.76% 0.68mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Coconut	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	40.2% 0.36mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	54.2% 1.25mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.12% 17mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.037% 1.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Dried Coconut:

• Baked Whole White Potatoes have 5.7 times more Vitamin B1, 3.1 times more Vitamin B2, 18.2 times more Vitamin B3, 3.4 times more Vitamin B5, 5 times more Vitamin B6, 30.3 times more Vitamin B9, 60.3 times more Vitamin C and 64.6 times more Vitamin K than Dried Coconut Meat.
• Both Baked Whole White Potatoes as well as Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Dried Coconut:

• Baked Whole White Potatoes have 2.8 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium, 2.6 times more Phosphorus, 7.2 times more Potassium, 1.2 times more Zinc and 180.4 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 2 times more Manganese and 5.2 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Coconut Meat have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3, 6.4 times more Carbohydrate, 1.5 times more Sugars and 2.2 times more Protein than Dried Coconut Meat.
• While Dried Coconut Meat contains 60 times more Fat and 199.4 times more Saturated Fat than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Coconut Meat have similar amounts of Energy and Fiber per 300 kcal.
• Both Baked Whole White Potatoes as well as Dried Coconut Meat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.