Comparing Nutrients in 300 calories Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Baked White Potatoes

Weight per 300 calories

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry): 77.3g
• Baked White Potatoes: 326g

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 4.2 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 - Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.93% 7.7g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	8.73% 2.8g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	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	42% 54.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	4.7% 3.4g	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	% 11.8g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 1.38g	% 1.3g	g per day for Men 19-50 years
Fiber	2.03% 0.77g	18% 6.85g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	17.4% 156μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.22% 0.21mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	21.5% 86μg	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	4.64% 0.7mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.93% 0.053mg	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	53.3% 4.26mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.28mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	9.6% 67.3mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	2.3% 79mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	17.2% 258mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	2.67% 0.29mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.3% 11g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Baked White Potatoes:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 47.9 times more Vitamin A, 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 5.3 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.9 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 300 kcal.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Baked White Potatoes:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 2 times more Iron, 1.5 times more Selenium and 11.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Calcium, 7.8 times more Copper, 9.5 times more Magnesium, 2.5 times more Manganese, 3.6 times more Phosphorus, 22.5 times more Potassium, 3.9 times more Zinc and 22.2 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 15.7 times more Fat, 21.4 times more Saturated Fat, 5.2 times more Omega 3, 14 times more Omega 6, 4 times more Sugars and 2.9 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate, 8.9 times more Fiber and 2.1 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.