Comparing Nutrients in 300 calories Baked White Potatoes VS Wheat Germ

Weight per 300 calories

• Baked White Potatoes: 326g
• Wheat Germ: 83.3g

Crude Wheat Germ has 3.9 times more energy per unit of mass than Baked Whole White Potatoes, which is 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 Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Baked White Potatoes	Wheat Germ	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	26% 4.4g	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	33.2% 43g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	29% 11g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Wheat Germ	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	83.3% 1.1mg	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	58.5% 234μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Wheat Germ	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.25% 32.5mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	73.7% 0.66mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	47.4% 199mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	482% 11mg	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	100% 702mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	22% 743mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.25% 9.27g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 10 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crude Wheat Germ have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Wheat Germ:

• Baked Whole White Potatoes have 2.4 times more Potassium and 26.5 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.6 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 18 times more Manganese, 2.9 times more Phosphorus, 40.5 times more Selenium and 9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crude Wheat Germ have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 16.6 times more Fat, 10.6 times more Saturated Fat, 12.3 times more Omega 3, 27.6 times more Omega 6, 1.6 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Crude Wheat Germ have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.