Comparing Nutrients in 300 calories Baked White Potatoes VS Sour Cucumber Pickles

Weight per 300 calories

• Baked White Potatoes: 326g
• Sour Cucumber Pickles: 2727g

Baked White Potatoes have 8.4 times more energy per 100g than Sour Cucumber Pickles. It has average energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Baked White Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	5.45% 0.93g	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	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	40% 29g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	30.3% 273μg	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	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	19% 0.25mg	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	6.8% 27.3μg	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	30.3% 27.3mg	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	16.4% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1068% 1282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	258% 2.3mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	13% 0.3mg	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	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	18.4% 627mg	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	2196% 32945mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	6.65% 246g	69.3% 2566g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Sour Cucumber Pickles:

• Baked Whole White Potatoes have more Vitamin B1, more Vitamin B3, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.5 times more Vitamin C than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 83.6 times more Vitamin A, 1.9 times more Vitamin B2, 18.8 times more Vitamin E and 145.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Sour Cucumber Pickles:

• Baked Whole White Potatoes have more Calcium, 2.1 times more Manganese, 2.8 times more Potassium and 2.1 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 5.6 times more Copper, 5.2 times more Iron, 1.6 times more Phosphorus, 1443.3 times more Sodium and 10.4 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sour Cucumber Pickles have similar amounts of Magnesium per 300 kcal.
• Both Baked Whole White Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sour Cucumber Pickles contain 11.2 times more Fat, 10.9 times more Saturated Fat, 25.6 times more Omega 3, 5.8 times more Omega 6, 5.8 times more Sugars, 4.8 times more Fiber and 1.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sour Cucumber Pickles have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.