Comparing Nutrients in 300 calories Chinese Waterchestnuts VS Baked White Potatoes

Weight per 300 calories

• Chinese Waterchestnuts: 309g
• 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 - Chinese Waterchestnuts or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Chinese Waterchestnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	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	57% 74g	53% 68.7g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	24.4% 9.28g	18% 6.85g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	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	36% 0.43mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.6% 0.62mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	12.4% 49.5μg	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	13.7% 12.4mg	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	24.7% 3.7mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.93μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	2.3% 0.19mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	28% 195mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.94% 2.16μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.3mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	6.14% 227g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chinese Waterchestnuts vs Baked White Potatoes:

• Raw Chinese Waterchestnuts have 2.8 times more Vitamin B1, 4.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 28.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B3, 2.5 times more Vitamin B9, 3.3 times more Vitamin C and 9.5 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Chinese Waterchestnuts 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 Chinese Waterchestnuts vs Baked White Potatoes:

• Raw Chinese Waterchestnuts have 2.4 times more Copper, 1.7 times more Manganese, 1.3 times more Selenium and 1.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 11.2 times more Iron, 1.3 times more Magnesium and 1.3 times more Phosphorus than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Baked Whole White Potatoes have similar amounts of Calcium, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chinese Waterchestnuts have 3 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Omega 3 and 1.6 times more Protein than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Chinese Waterchestnuts as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.