Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Baked Potato Flesh

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Baked Potato Flesh: 323g

Snacks, granola bar, fruit-filled, nonfat have 3.7 times more energy per 100g than Baked Potato Flesh. It has high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	7.56% 5.5g	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	9.03% 6.54g	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	% 3.75g	NA	g per day for Men 19-50 years
Sucrose	% 29.4g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	74.7% 0.97mg	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	69.3% 277μg	7.26% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	46% 41.3mg	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	1.3% 0.19mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44% 3.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	15.3% 107mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.32% 12g	6.58% 243g	3700g per day for Men 19-50 years

Snacks, Granola Bar, Fruit-filled, Nonfat VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Baked Potato Flesh:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin B12 than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 12.9 times more Vitamin B1, 12.8 times more Vitamin B3 and 27.7 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Baked Potato Flesh:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 3.1 times more Iron, 7.5 times more Selenium and 1.3 times more Zinc than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 3.4 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 6.5 times more Potassium and 20.2 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Potassium
• 300 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 7.2 times more Sugars and 1.3 times more Fiber than Baked Potato Flesh.
• Both Snacks, granola bar, fruit-filled, nonfat and Baked Potato Flesh offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.