Comparing Nutrients in 100 calories Sugar, turbinado VS Baked White Potatoes

Weight per 100 calories

• Sugar, turbinado: 25g
• Baked White Potatoes: 109g

Sugar, turbinado has 4.3 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 100 calories - Sugar, turbinado or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sugar, turbinado	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	17.6% 23g	130g per day for Men 19-50 years
Sugars	34.3% 25g	2.3% 1.66g	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	0% 0g	0.54% 0.39g	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	% 0g	% 0.68g	g per day for Men 19-50 years
Sucrose	% 25g	% 0.43g	g per day for Men 19-50 years
Fiber	NA	6% 2.3g	38g per day for Men 19-50 years
Protein	0% 0g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.6% 0.23mg	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	NA	10.3% 41.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar, turbinado	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.3% 3mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	0.25% 0.002mg	15.3% 0.14mg	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	1.16% 0.093mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	0.12% 0.5mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	0.5% 0.012mg	8.93% 0.21mg	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	0.036% 0.25mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.27mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	NA	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.05% 0.75mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	0.068% 0.008mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0% 0.008g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sugar, turbinado vs Baked White Potatoes:

Both Sugar, turbinado and Baked Whole White Potatoes have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Sugar, turbinado vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3.6 times more Calcium, 61.2 times more Copper, 7.5 times more Iron, 58.5 times more Magnesium, 17.8 times more Manganese, 325.3 times more Phosphorus, 81.4 times more Potassium, 50.6 times more Zinc and 10904.6 times more Water than Sugar, turbinado.

Comparison of macro-nutrients per 100 calories:

• Sugar, turbinado has 14.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Protein than Sugar, turbinado.
• Both Sugar, turbinado and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Sugar, turbinado as well as Baked Whole White Potatoes have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 100 kcal.