Comparing Nutrients in 300 calories White Potatoes VS Potatoes

Weight per 300 calories

• White Potatoes: 435g
• Potatoes: 390g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - White Potatoes or Potatoes?

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Potatoes	10%	1%	89%

Macro Nutrients

	White Potatoes	Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	52.4% 68g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.4% 3.2g	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	2.04% 1.48g	1.4% 1g	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	% 2.3g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.66g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	13% 7.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	89.3% 1.16mg	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	19.6% 78.3μg	14.6% 58.4μg	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	44% 39.6mg	85.3% 76.8mg	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	0.29% 0.043mg	0.26% 0.039mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.96μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Potatoes	Recommended Dietary Allowance
Calcium	3.9% 39mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	47.6% 0.43mg	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	28.3% 2.26mg	39.4% 3.16mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	21.3% 89.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	26% 0.6mg	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	38.5% 270mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	48.7% 1656mg	3400mg per day for Men 19-50 years
Selenium	2.37% 1.3μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	4.64% 69.6mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	9.6% 355g	8.35% 309g	3700g per day for Men 19-50 years

White Potatoes VS Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Potatoes or Potatoes?

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

• 300 calories of White Potatoes have 1.3 times more Vitamin B9 than Potatoes.
• While 300 kcal of Raw Whole Potatoes contain 1.3 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of White Potatoes have insufficient amounts of Vitamin K
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for White Potatoes vs Potatoes:

• 300 calories of White Potatoes have 1.2 times more Phosphorus than Potatoes.
• While 300 kcal of Raw Whole Potatoes contain 1.4 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Potatoes contain similar levels of Copper, Magnesium, Manganese, Potassium, Zinc and Water per 300 calories.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Potatoes have 1.6 times more Sugars and 1.3 times more Fiber than Potatoes.
• Both White Potatoes and Potatoes offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Raw Whole White Potatoes as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.