Comparing Nutrients in 500 calories Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Baked Potato Flesh

Weight per 500 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g
• Baked Potato Flesh: 538g

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 2.8 times more energy per 100g than Baked Potato Flesh. It has high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	89% 116g	130g per day for Men 19-50 years
Sugars	22% 16g	12.6% 9.14g	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	7.55% 5.47g	NA	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	% 4.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.97% 3.03g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	35.7% 20g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	124% 1.6mg	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	50% 201μg	12% 48.4μg	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	0% 0mg	76.5% 69mg	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	94% 14mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	128% 1.16mg	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	84.5% 6.76mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	37.6% 0.87mg	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	26.8% 188mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	53.3% 799mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11% 405g	3700g per day for Men 19-50 years

Bagels, Plain, Enriched, With Calcium Propionate (includes Onion, Poppy, Sesame) VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Baked Potato Flesh:

• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.9 times more Vitamin B1, 5.8 times more Vitamin B2, 4.1 times more Vitamin B9 and 65.7 times more Vitamin E than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 3.9 times more Vitamin B5, 12.2 times more Vitamin B6 and more Vitamin C than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Baked Potato Flesh provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Baked Potato Flesh:

• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 15.4 times more Calcium, 3.6 times more Iron, 25.2 times more Selenium and 29.7 times more Sodium than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 4.8 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus, 10.4 times more Potassium and 6.3 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Baked Potato Flesh contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Potassium
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.7 times more Sugars and 1.9 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.7 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Fiber
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.