Comparing Nutrients in 300 calories Sweet and Sour Salad Dressing VS Baked Red Potatoes

Weight per 300 calories

• Sweet and Sour Salad Dressing: 2000g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 5.8 times more energy per unit of mass than Sweet and Sour Salad Dressing, which is average in comparison to other foods. Sweet and Sour Salad Dressing having very low energy density.

Which food has more nutrients per 300 calories - Sweet and Sour Salad Dressing or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweet and Sour Salad Dressing	3%	0%	97%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sweet and Sour Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	52% 67.6g	130g per day for Men 19-50 years
Sugars	102% 74g	6.8% 4.93g	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	NA	2.1% 1.5g	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	0% 0g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	3.57% 2g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Sweet and Sour Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	56.2% 0.73mg	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	10% 40μg	23.3% 93μg	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	180% 162mg	48.3% 43.4mg	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	341% 51.2mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	660% 792μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet and Sour Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8% 80mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	66.7% 0.6mg	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	10% 0.8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	8.57% 60mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	19.4% 660mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	277% 4160mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	51.7% 1914g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet and Sour Salad Dressing vs Baked Red Potatoes:

• Sweet and Sour Salad Dressing has 3.7 times more Vitamin C, 185.6 times more Vitamin E and 82 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.3 times more Vitamin B9 than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Sweet and Sour Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet and Sour Salad Dressing vs Baked Red Potatoes:

• Sweet and Sour Salad Dressing has 2.6 times more Calcium, 2 times more Manganese, 100.5 times more Sodium and 7.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 4.1 times more Phosphorus, 2.8 times more Potassium and 3.4 times more Zinc than Sweet and Sour Salad Dressing.

Comparison of macro-nutrients per 300 calories:

• Sweet and Sour Salad Dressing has 15 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, more Fiber and 4 times more Protein than Sweet and Sour Salad Dressing.
• Both Sweet and Sour Salad Dressing and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Sweet and Sour Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.