Comparing Nutrients in 500 calories Beer VS Baked White Potatoes

Weight per 500 calories

• Beer: 1163g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.1 times more energy per unit of mass than Regular Beer, which is average in comparison to other foods. Beer having low energy density.

Which food has more nutrients per 500 calories - Beer or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Beer	11%	0%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Beer	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	88% 115g	130g per day for Men 19-50 years
Sugars	0% 0g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.17g	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.4g	38g per day for Men 19-50 years
Protein	9.55% 5.35g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Beer	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.97mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	88.2% 1.15mg	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	17.4% 69.8μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.7% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76% 68.5mg	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	0% 0mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beer	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	13% 514μg	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	2.9% 0.23mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.8mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	4.04% 0.093mg	44.7% 1.03mg	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	23.3% 163mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	9.23% 314mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.98μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.5mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	1.06% 0.12mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	29% 1069g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Beer vs Baked White Potatoes:

• Regular Beer has 1.2 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Vitamin B1, 1.4 times more Vitamin B3, 4.4 times more Vitamin B5, 2.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Regular Beer.
• Both Regular Beer as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Beer vs Baked White Potatoes:

• Regular Beer has 2.6 times more Selenium and 2.6 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 11.9 times more Copper, 15 times more Iron, 2.1 times more Magnesium, 11 times more Manganese, 2.5 times more Phosphorus, 9.4 times more Potassium and 16.4 times more Zinc than Regular Beer.
• Both Regular Beer and Baked Whole White Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes contain more Omega 3, 2.8 times more Carbohydrate, more Sugars, more Fiber and 2.1 times more Protein than Regular Beer.
• Both Regular Beer and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Regular Beer as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.