Comparing Nutrients in 300 calories Sweetened Frozen Strawberries VS Baked White Potatoes

Weight per 300 calories

• Sweetened Frozen Strawberries: 313g
• 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 - Sweetened Frozen Strawberries or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Strawberries	2%	1%	97%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweetened Frozen Strawberries	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	5.27% 0.084g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	62.3% 81g	53% 68.7g	130g per day for Men 19-50 years
Sugars	103% 75g	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	NA	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	NA	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	15.6% 5.94g	18% 6.85g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Strawberries	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.35% 3.13μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	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	11.7% 47μg	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	144% 129mg	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	4.8% 0.72mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.43% 5.3μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Strawberries	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.44% 34.4mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6.94% 0.063mg	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	23% 1.84mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	5.8% 40.6mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.98% 2.2μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.38mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	6.2% 229g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Frozen Strawberries vs Baked White Potatoes:

• Sliced Sweetened Frozen Strawberries have 3.1 times more Vitamin C and 5.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Vitamin B1, 4 times more Vitamin B3, 3.7 times more Vitamin B5, 7.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.7 times more Vitamin K than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Sliced Sweetened Frozen Strawberries 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 Sweetened Frozen Strawberries vs Baked White Potatoes:

• Sliced Sweetened Frozen Strawberries have 1.3 times more Manganese and 1.3 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.6 times more Copper, 4 times more Magnesium, 6 times more Phosphorus, 5.8 times more Potassium and 6.1 times more Zinc than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Baked Whole White Potatoes have similar amounts of Calcium, Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sliced Sweetened Frozen Strawberries have 1.7 times more Omega 3 and 15 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Protein than Sliced Sweetened Frozen Strawberries.
• Both Sliced Sweetened Frozen Strawberries and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Sliced Sweetened Frozen Strawberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.