Comparing Nutrients in 300 calories Baked White Potatoes VS Puddings, chocolate, ready-to-eat, fat free

Weight per 300 calories

• Baked White Potatoes: 326g
• Puddings, chocolate, ready-to-eat, fat free: 323g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Baked White Potatoes or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Baked White Potatoes	Puddings, chocolate, ready-to-eat, fat free	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% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.23mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	70% 51g	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	2.55% 0.97g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Puddings, chocolate, ready-to-eat, fat free	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	3.97% 0.052mg	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	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	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	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	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	29.7% 0.27mg	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	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	11% 0.25mg	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	25% 174mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	6.65% 246g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Puddings, chocolate, ready-to-eat, fat free:

• Baked Whole White Potatoes have 2.7 times more Vitamin B1, 17.8 times more Vitamin B3, 2.6 times more Vitamin B5, 13.3 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin C and 27.3 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.7 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Puddings, chocolate, ready-to-eat, fat free:

• Baked Whole White Potatoes have 1.5 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 2.6 times more Potassium than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 3.9 times more Calcium, 2.6 times more Iron, 3.2 times more Selenium and 21.8 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3 and 7.1 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 10.2 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Baked Whole White Potatoes as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.