Comparing Nutrients in 300 calories Baked White Potatoes VS Tamari

Weight per 300 calories

• Baked White Potatoes: 326g
• Tamari: 500g

Baked White Potatoes have 1.5 times more energy per 100g than Tamari. It has average energy density when compared to other foods. Soy sauce made from soy (tamari) having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Tamari?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tamari	64%	1%	35%

Macro Nutrients

	Baked White Potatoes	Tamari	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.15% 0.2g	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	21.4% 28g	130g per day for Men 19-50 years
Sugars	6.9% 5g	11.7% 8.5g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tamari	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	123% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	77% 1mg	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	22.5% 90μg	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	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tamari	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	75% 0.68mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	108% 2.5mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1862% 27930mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	6.65% 246g	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Tamari:

• Baked Whole White Potatoes have 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 1.9 times more Vitamin B1, 5.4 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Tamari:

• Baked Whole White Potatoes have 1.7 times more Potassium than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 3.1 times more Calcium, 1.6 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 4 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Selenium, 1223.6 times more Sodium, 1.9 times more Zinc and 1.3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2 times more Omega 3, 2.5 times more Carbohydrate and 1.7 times more Fiber than Soy sauce made from soy (tamari).
• While Soy sauce made from soy (tamari) contains 1.7 times more Sugars and 7.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soy sauce made from soy (tamari) have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Soy sauce made from soy (tamari) have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.