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Comparing Nutrients in 300 calories Raw QuinoaVS Baked White Potatoes

Weight per 300 calories

Raw Quinoa
81.5g
Baked White Potatoes
326g

Raw Quinoa has 4 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Raw Quinoa or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Baked White Potatoes
9%
1%
90%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.1%4.95g
Fat
0.5%0.49g
4.95 gvs0.49 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g
Saturated Fat
0.41%0.13g
0.58 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.2%0.21g
Omega 3
3.06%0.049g
0.21 gvs0.049 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.3%2.43g
Omega 6
0.94%0.16g
2.43 gvs0.16 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40.2%52.3g
Carbohydrate
53%68.7g
52.3 gvs68.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.6%1.17g
≤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]
NA gvs1.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.05g
NA gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.7g
Fiber
18%6.85g
5.7 gvs6.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.6%11.5g
Protein
12.2%6.85g
11.5 gvs6.85 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.091%0.82μg
Vitamin A
0.36%3.26μg
RAE, retinol activity equivalents
0.82 μgvs3.26 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24.5%0.29mg
Vitamin B1
13%0.16mg
Thiamine
0.29 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20%0.26mg
Vitamin B2
10.8%0.14mg
Riboflavin
0.26 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.74%1.24mg
Vitamin B3
31%5mg
Niacin, nicotinic acid, niacinamide
1.24 mgvs5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.6%0.63mg
Vitamin B5
25%1.25mg
Pantothenic acid
0.63 mgvs1.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.5%0.4mg
Vitamin B6
53%0.69mg
Pyridoxine
0.4 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.5%150μg
Vitamin B9
31%124μg
Folates and Folic Acid
150 μgvs124 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
45.7%41mg
Ascorbic acid
NA mgvs41 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.3%2mg
Vitamin E
0.87%0.13mg
Tocopherols and Tocotrienols
2 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
7.34%8.8μg
Phytomenadione or phylloquinone
0 μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.83%38.3mg
Calcium
3.26%32.6mg
38.3 mgvs32.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.4%0.48mg
Copper
46%0.41mg
0.48 mgvs0.41 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.6%3.73mg
Iron
26%2.1mg
3.73 mgvs2.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.2%161mg
Magnesium
21%88mg
161 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72%1.66mg
Manganese
26.8%0.62mg
1.66 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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53.2%373mg
Phosphorus
35%245mg
373 mgvs245 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.5%459mg
Potassium
52%1774mg
459 mgvs1774 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.6%6.93μg
Selenium
2.96%1.63μg
6.93 μgvs1.63 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4.08mg
Sodium
1.52%23mg
4.08 mgvs23 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.53mg
Zinc
10.4%1.14mg
2.53 mgvs1.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.29%11g
Water
6.65%246g
11 gvs246 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Raw Quinoa vs Baked White Potatoes:
Comparing minerals per 300 calories for Raw Quinoa vs Baked White Potatoes:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: