Comparing Nutrients in 300 calories Baked White Potatoes VS Soft White Wheat

Weight per 300 calories

• Baked White Potatoes: 326g
• Soft White Wheat: 88.2g

Soft White Wheat has 3.7 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 Soft White Wheat?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Baked White Potatoes	Soft White Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	4.15% 0.71g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.5% 0.36g	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	29.5% 11.2g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soft White Wheat	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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	25.7% 0.33mg	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	9.04% 36μg	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	5.94% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soft White Wheat	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	41.8% 0.38mg	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	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	131% 3mg	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	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	27.8% 3.05mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.25% 9.2g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 5.3 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 2.3 times more Vitamin B1 and 6.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soft White Wheat have similar amounts of Vitamin B3 per 300 kcal.
• Both Baked Whole White Potatoes as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Baked Whole White Potatoes have 4.6 times more Potassium and 26.8 times more Water than Soft White Wheat.
• While Soft White Wheat contains 2.3 times more Iron, 4.9 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soft White Wheat have similar amounts of Calcium, Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.5 times more Omega 3 and 13.8 times more Sugars than Soft White Wheat.
• While Soft White Wheat contains 4.4 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soft White Wheat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Soft White Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.