Comparing Nutrients in 300 calories Baked White Potatoes VS Reduced Fat French Salad Dressing no Salt

Weight per 300 calories

• Baked White Potatoes: 326g
• Reduced Fat French Salad Dressing no Salt: 129g

Reduced Fat French Salad Dressing Without Salt has 2.5 times more energy per unit of mass than Baked Whole White Potatoes, which is above 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 Reduced Fat French Salad Dressing no Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Baked White Potatoes	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	29.2% 4.97g	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	29% 37.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	50.5% 36.6g	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	22% 16g	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	% 20.2g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.85g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	1.33% 0.75g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	3.86% 34.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.58% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	3.76% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	0.67% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	5.45% 0.071mg	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	0.64% 2.58μg	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% 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	24.5% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	5.15% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	23% 0.21mg	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	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	2.45% 10.3mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	6.16% 0.14mg	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	2.94% 20.6mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	4.05% 138mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.75% 2.06μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	2.58% 38.6mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	2.34% 0.26mg	11mg per day for Men 19-50 years
Water	6.65% 246g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Reduced Fat French Salad Dressing no Salt:

• Baked Whole White Potatoes have 5.1 times more Vitamin B1, 2.1 times more Vitamin B2, 8.3 times more Vitamin B3, 37.3 times more Vitamin B5, 9.7 times more Vitamin B6, 48.1 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 10.7 times more Vitamin A and 28.2 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Reduced Fat French Salad Dressing no Salt:

• Baked Whole White Potatoes have 2.3 times more Calcium, 2 times more Copper, 1.9 times more Iron, 8.5 times more Magnesium, 4.4 times more Manganese, 11.9 times more Phosphorus, 12.9 times more Potassium, 4.4 times more Zinc and 3.5 times more Water than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 1.3 times more Selenium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.8 times more Carbohydrate, 4.8 times more Fiber and 9.2 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 35.4 times more Fat, 10.8 times more Saturated Fat, 30.8 times more Omega 3, 31.1 times more Omega 6, 7.3 times more Sugars and 13.7 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Reduced Fat French Salad Dressing Without Salt have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.