Comparing Nutrients in 300 calories Reduced Fat Commercial Italian Salad Dressing VS Baked White Potatoes

Weight per 300 calories

• Reduced Fat Commercial Italian Salad Dressing: 294g
• Baked White Potatoes: 326g

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

Which food has more nutrients per 300 calories - Reduced Fat Commercial Italian Salad Dressing or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Reduced Fat Commercial Italian Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.6g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	84% 1.35g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	48% 8.16g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	37% 27g	6.9% 5g	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	20.5% 15g	1.6% 1.17g	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	% 10.4g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 1.68g	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	18% 6.85g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Reduced Fat Commercial Italian Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.94% 0.035mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.024mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	53% 0.69mg	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	2.2% 8.82μg	31% 124μg	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	0% 0mg	45.7% 41mg	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	84% 12.6mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Fat Commercial Italian Salad Dressing	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	46% 0.41mg	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	9.2% 0.74mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	26.8% 0.62mg	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	5.04% 35.3mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	8.56% 4.7μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	175% 2621mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	6.37% 236g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Reduced Fat Commercial Italian Salad Dressing vs Baked White Potatoes:

• Reduced Fat Commercial Italian Salad Dressing has 96.5 times more Vitamin E and 4.2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.4 times more Vitamin B1, 6 times more Vitamin B2, 18 times more Vitamin B3, more Vitamin B5, 4.3 times more Vitamin B6, 14 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Reduced Fat Commercial Italian Salad Dressing vs Baked White Potatoes:

• Reduced Fat Commercial Italian Salad Dressing has 1.4 times more Calcium, 2.9 times more Selenium and 114.8 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.4 times more Copper, 2.8 times more Iron, 7.5 times more Magnesium, 7.2 times more Manganese, 6.9 times more Phosphorus, 6.7 times more Potassium and 6.5 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Baked Whole White Potatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Reduced Fat Commercial Italian Salad Dressing has 40.2 times more Fat, 18.8 times more Saturated Fat, 27.5 times more Omega 3, 51.1 times more Omega 6, 5.4 times more Sugars and 12.7 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Carbohydrate, more Fiber and 6 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• Both Reduced Fat Commercial Italian Salad Dressing and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Reduced Fat Commercial Italian Salad Dressing as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.