Comparing Nutrients in 300 calories Vegetarian fillets VS Baked White Potatoes

Weight per 300 calories

• Vegetarian fillets: 103g
• Baked White Potatoes: 326g

Vegetarian fillets have 3.2 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 - Vegetarian fillets or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Vegetarian fillets	32%	56%	12%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Vegetarian fillets	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	67.2% 1.08g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	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	7.16% 9.3g	53% 68.7g	130g per day for Men 19-50 years
Sugars	1.14% 0.83g	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	16.6% 6.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Vegetarian fillets	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.6% 0.93mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	26.4% 106μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	181% 4.34μg	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	23.8% 3.57mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian fillets	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.83% 98mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	26% 2.07mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 23.8mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.5% 466mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	33.8% 507mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vegetarian fillets vs Baked White Potatoes:

• Vegetarian fillets have 7.3 times more Vitamin B1, 6.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.3 times more Vitamin B6, more Vitamin B12 and 27.4 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and more Vitamin K than Vegetarian fillets.
• Both Vegetarian fillets and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Vegetarian fillets as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Vegetarian fillets vs Baked White Potatoes:

• Vegetarian fillets have 3 times more Calcium, 2.3 times more Copper, 1.9 times more Phosphorus, 22.2 times more Sodium and 1.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Magnesium, 2.9 times more Potassium and 5.3 times more Water than Vegetarian fillets.
• Both Vegetarian fillets and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.
• Both Vegetarian fillets as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Vegetarian fillets have 38.1 times more Fat, 22.6 times more Saturated Fat, 22 times more Omega 3, 53.7 times more Omega 6 and 3.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.4 times more Carbohydrate and 6 times more Sugars than Vegetarian fillets.
• Both Vegetarian fillets and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 300 kcal.
• Both Vegetarian fillets as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.