Comparing Nutrients in 500 calories Wheat Bagels VS Baked Red Potatoes

Weight per 500 calories

• Wheat Bagels: 200g
• Baked Red Potatoes: 575g

Wheat Bagels have 2.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Wheat Bagels or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Wheat Bagels	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.2% 98g	86.6% 113g	130g per day for Men 19-50 years
Sugars	17% 12.2g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	21.6% 8.2g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	94% 1.2mg	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	38% 152μg	38.8% 155μg	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	80.5% 72.4mg	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	4.27% 0.64mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.2μg	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	69% 5.5mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	43.2% 0.99mg	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	40.6% 284mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	104% 57.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 878mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.03% 75g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat Bagels vs Baked Red Potatoes:

• Wheat Bagels have 1.9 times more Vitamin B1 and 1.5 times more Vitamin B2 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 5.4 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Wheat Bagels as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Wheat Bagels vs Baked Red Potatoes:

• Wheat Bagels have 1.4 times more Iron, 2.9 times more Manganese and 12.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Calcium, 2.9 times more Copper, 1.6 times more Magnesium, 1.5 times more Phosphorus, 9.5 times more Potassium and 5.9 times more Water than Wheat Bagels.
• Both Wheat Bagels and Baked Whole Red Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Wheat Bagels have 1.8 times more Omega 3, 6.1 times more Omega 6, 1.5 times more Sugars and 1.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Wheat Bagels as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.