Comparing Nutrients in 300 calories Baked White Potatoes VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Weight per 300 calories

• Baked White Potatoes: 326g
• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: 62g

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 5.3 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 Pie crust, cookie-type, prepared from recipe, graham cracker, chilled?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Baked White Potatoes	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	9.86% 3.16g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	23.6% 4g	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	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	32% 23.3g	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	2.45% 0.93g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	5.27% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	2.68% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	1.67% 0.022mg	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	5.27% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.012μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	0% 0mg	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	9.42% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	8.4% 0.076mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	2.66% 11mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	12.2% 0.28mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	1.57% 53.3mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	6.65% 3.66μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	2.6% 0.29mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Baked Whole White Potatoes have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 9.3 times more Vitamin B5, 31.7 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 36.3 times more Vitamin A, 10.8 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Baked Whole White Potatoes have 2.6 times more Calcium, 5.5 times more Copper, 1.6 times more Iron, 7.9 times more Magnesium, 2.2 times more Manganese, 6.2 times more Phosphorus, 33.3 times more Potassium, 4 times more Zinc and 65.1 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 2.2 times more Selenium and 15.2 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.7 times more Carbohydrate, 7.4 times more Fiber and 2.7 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 30.9 times more Fat, 24.2 times more Saturated Fat, 3.7 times more Omega 3, 25.1 times more Omega 6 and 4.7 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.