Comparing Nutrients in 500 calories Human Breast Milk VS Baked White Potatoes

Weight per 500 calories

• Human Breast Milk: 714g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 1.3 times more energy per unit of mass than Fluid Mature Human Breast Milk, which is average in comparison to other foods. Human Breast Milk having average energy density.

Which food has more nutrients per 500 calories - Human Breast Milk or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Human Breast Milk	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	34.5% 100mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	88% 115g	130g per day for Men 19-50 years
Sugars	68% 49.2g	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	0% 0g	30% 11.4g	38g per day for Men 19-50 years
Protein	13% 7.36g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.079mg	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	8.93% 35.7μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.7% 35.7mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.57% 21.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23% 229mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	2.68% 0.21mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	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	14.3% 100mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	8.1% 121mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	17% 625g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Human Breast Milk vs Baked White Potatoes:

• Fluid Mature Human Breast Milk has 80.2 times more Vitamin A and more Vitamin B12 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B1, 6.6 times more Vitamin B3, 1.3 times more Vitamin B5, 14.6 times more Vitamin B6, 5.8 times more Vitamin B9, 1.9 times more Vitamin C and 6.8 times more Vitamin K than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Fluid Mature Human Breast Milk as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Human Breast Milk vs Baked White Potatoes:

• Fluid Mature Human Breast Milk has 4.2 times more Calcium, 4.7 times more Selenium, 3.2 times more Sodium and 1.5 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Copper, 16.2 times more Iron, 6.8 times more Magnesium, 5.5 times more Manganese, 4.1 times more Phosphorus, 8.1 times more Potassium and 1.6 times more Zinc than Fluid Mature Human Breast Milk.

Comparison of macro-nutrients per 500 calories:

• Fluid Mature Human Breast Milk has 38.4 times more Fat, 66 times more Saturated Fat, 4.6 times more Omega 3, 10 times more Omega 6, more Cholesterol and 5.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Carbohydrate, more Fiber and 1.6 times more Protein than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Fluid Mature Human Breast Milk as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.