Comparing Nutrients in 500 calories Canned Butterbur VS Baked White Potatoes

Weight per 500 calories

• Canned Butterbur: 16667g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 30.7 times more energy per unit of mass than Canned Butterbur, which is average in comparison to other foods. Canned Butterbur having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Butterbur	14%	37%	49%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Butterbur	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	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	48.7% 63.3g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	NA	30% 11.4g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Butterbur	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	83.3% 1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.3mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	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	125% 500μg	51.6% 207μg	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	2204% 1983mg	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	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Butterbur	Baked White Potatoes	Recommended Dietary Allowance
Calcium	567% 5667mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	76.7% 0.69mg	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	1313% 105mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	710% 16.3mg	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	95% 667mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	44.4% 667mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	441% 16320g	11% 410g	3700g per day for Men 19-50 years

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

• Canned Butterbur has 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.8 times more Vitamin B3, 4.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 29 times more Vitamin C than Baked Whole White Potatoes.
• Both Canned Butterbur and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned Butterbur as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Butterbur vs Baked White Potatoes:

• Canned Butterbur has 104.3 times more Calcium, 8.9 times more Copper, 30.2 times more Iron, 2.3 times more Magnesium, 15.9 times more Manganese, 1.6 times more Phosphorus, 55.2 times more Selenium, 17.5 times more Sodium, 5.3 times more Zinc and 39.8 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Canned Butterbur.

Comparison of macro-nutrients per 500 calories:

• Canned Butterbur has 26.6 times more Fat and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate than Canned Butterbur.
• Both Canned Butterbur and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Canned Butterbur as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.