Comparing Nutrients in 300 calories Puddings, tapioca, ready-to-eat VS Baked Potato Skin

Weight per 300 calories

• Puddings, tapioca, ready-to-eat: 231g
• Baked Potato Skin: 152g

Baked Potato Skin has 1.5 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, which is above average in comparison to other foods. Puddings, tapioca, ready-to-eat having average energy density.

Discover which food has more nutrients per 300 calories - Puddings, tapioca, ready-to-eat or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.23% 8.95g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	6.94% 2.2g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0.8% 2.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	47.5% 34.4g	2.93% 2.12g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 29g	NA	g per day for Men 19-50 years
Fiber	0% 0g	31.5% 12g	38g per day for Men 19-50 years
Protein	8.04% 4.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.26% 0.055mg	71.6% 0.93mg	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	1.73% 6.92μg	8.33% 33.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.77% 0.69mg	22.7% 20.5mg	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	2.3% 0.35mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.92μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Baked Potato Skin	Recommended Dietary Allowance
Calcium	16.4% 164mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.042mg	138% 1.24mg	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	3.17% 0.25mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	40.6% 0.93mg	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	19.8% 138mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	22.3% 335mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	4.5% 166g	1.94% 71.7g	3700g per day for Men 19-50 years

Puddings, Tapioca, Ready-to-eat VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Puddings, tapioca, ready-to-eat or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Puddings, tapioca, ready-to-eat vs Baked Potato Skin:

• 300 calories of Puddings, tapioca, ready-to-eat have 1.4 times more Vitamin B2 and more Vitamin B12 than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 3.3 times more Vitamin B1, 31 times more Vitamin B3, 2.4 times more Vitamin B5, 16.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 29.5 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• 300 calories of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Puddings, tapioca, ready-to-eat vs Baked Potato Skin:

• 300 calories of Puddings, tapioca, ready-to-eat have 3.2 times more Calcium and 10.5 times more Sodium than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 29.8 times more Copper, 42 times more Iron, 4.7 times more Magnesium, 36.8 times more Manganese, 4.1 times more Potassium and 1.5 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Potato Skin contain similar levels of Phosphorus per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Puddings, tapioca, ready-to-eat as well as Baked Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, tapioca, ready-to-eat have 59.1 times more Fat, 56.4 times more Saturated Fat and 16.2 times more Sugars than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.4 times more Carbohydrate, more Fiber and 1.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Baked Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Puddings, tapioca, ready-to-eat as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.