Comparing Nutrients in 300 calories Baked White Potatoes VS Canned Tangerines packed in Juice

Weight per 300 calories

• Baked White Potatoes: 326g
• Canned Tangerines packed in Juice: 811g

Baked White Potatoes have 2.5 times more energy per 100g than Canned Tangerines packed in Juice. It has average energy density when compared to other foods. Canned Tangerines packed in Juice having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Canned Tangerines packed in Juice?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Baked White Potatoes	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.19% 0.032g	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	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	99% 72g	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	15% 5.68g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	8.98% 5.03g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	38.7% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	55.4% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	26% 0.34mg	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	10% 40.5μg	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	308% 277mg	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	5.4% 0.81mg	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	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	8.9% 89mg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	11.3% 0.26mg	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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	2.7% 40.5mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	6.65% 246g	19.6% 726g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Canned Tangerines packed in Juice:

• Baked Whole White Potatoes have 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 106.9 times more Vitamin A, 4.2 times more Vitamin B1, 1.7 times more Vitamin B2, 6.7 times more Vitamin C and 6.2 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Canned Tangerines packed in Juice:

• Baked Whole White Potatoes have 1.5 times more Copper, 2.4 times more Manganese, 3 times more Phosphorus and 1.6 times more Potassium than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 2.7 times more Calcium, 2 times more Selenium, 3.6 times more Zinc and 3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Tangerines packed in Juice have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 6 times more Omega 3, 1.2 times more Fiber and 1.4 times more Protein than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 14.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Tangerines packed in Juice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Canned Tangerines packed in Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.