Comparing Nutrients in 300 calories Baked White Potatoes VS Sweet Pickle relish

Weight per 300 calories

• Baked White Potatoes: 326g
• Sweet Pickle relish: 231g

Sweet Pickle relish has 1.4 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Sweet Pickle relish?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.1% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	9.1% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.8% 0.14g	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	62.2% 81g	130g per day for Men 19-50 years
Sugars	6.9% 5g	93% 67.2g	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	6.7% 2.54g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	5.86% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	2.66% 0.035mg	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	0.58% 2.3μg	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	2.56% 2.3mg	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	8.92% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	161% 193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	21.8% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	2.75% 11.5mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	1.5% 0.035mg	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	4.6% 32.3mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	1.7% 57.7mg	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	125% 1872mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	6.65% 246g	3.87% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Sweet Pickle relish:

• Baked Whole White Potatoes have more Vitamin B1, 1.8 times more Vitamin B2, 9.3 times more Vitamin B3, 77.3 times more Vitamin B5, 19.9 times more Vitamin B6, 53.7 times more Vitamin B9 and 17.8 times more Vitamin C than Sweet Pickle relish.
• While Sweet Pickle relish contains 43.2 times more Vitamin A, 10.3 times more Vitamin E and 22 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Sweet Pickle relish:

• Baked Whole White Potatoes have 4.7 times more Calcium, 2.1 times more Copper, 7.6 times more Magnesium, 17.8 times more Manganese, 7.6 times more Phosphorus, 30.7 times more Potassium, 3.5 times more Zinc and 1.7 times more Water than Sweet Pickle relish.
• While Sweet Pickle relish contains 82 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweet Pickle relish have similar amounts of Iron per 300 kcal.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2.7 times more Fiber and 8 times more Protein than Sweet Pickle relish.
• While Sweet Pickle relish contains 3 times more Omega 3 and 13.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweet Pickle relish have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Sweet Pickle relish have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.