Comparing Nutrients in 300 calories Canned Mixed Vegetables with Liquids VS Baked White Potatoes

Weight per 300 calories

• Canned Mixed Vegetables with Liquids: 833g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Canned Mixed Vegetables Solids and Liquids, which is average in comparison to other foods. Canned Mixed Vegetables with Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Mixed Vegetables with Liquids or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	45.7% 59.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	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	83.3% 31.7g	18% 6.85g	38g per day for Men 19-50 years
Protein	21% 12g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.4% 0.64mg	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	37.5% 150μg	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	35% 31.7mg	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	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17.5% 175mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	7.7% 308μg	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	67.7% 5.4mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	44% 308mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	20.3% 752g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables with Liquids vs Baked White Potatoes:

• Canned Mixed Vegetables Solids and Liquids have 1.8 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.2 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids 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 Canned Mixed Vegetables with Liquids vs Baked White Potatoes:

• Canned Mixed Vegetables Solids and Liquids have 5.4 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 5.8 times more Manganese, 1.3 times more Phosphorus, 81.8 times more Sodium, 3.7 times more Zinc and 3.1 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Baked Whole White Potatoes have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables Solids and Liquids have 5.5 times more Omega 3, 4.6 times more Omega 6, 4.6 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Canned Mixed Vegetables Solids and Liquids and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.