Comparing Nutrients in 500 calories Green Kiwifruit VS Baked White Potatoes

Weight per 500 calories

• Green Kiwifruit: 820g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 1.5 times more energy per unit of mass than Raw Green Kiwifruit, which is average in comparison to other foods. Green Kiwifruit having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Green Kiwifruit	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	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	92% 120g	88% 115g	130g per day for Men 19-50 years
Sugars	102% 73.7g	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	49% 35.7g	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	% 33.7g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 2.17g	g per day for Men 19-50 years
Fiber	64.7% 24.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.64% 32.8μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	51.2% 205μg	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	844% 760mg	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	79.8% 12mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Baked White Potatoes	Recommended Dietary Allowance
Calcium	28% 279mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	31.8% 2.54mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	40% 279mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	75.2% 2557mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.6mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	18.4% 681g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Green Kiwifruit has 11.1 times more Vitamin C, 55 times more Vitamin E and 22.5 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Raw Green Kiwifruit 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 Green Kiwifruit vs Baked White Potatoes:

• Raw Green Kiwifruit has 5.1 times more Calcium, 1.5 times more Copper and 1.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Baked Whole White Potatoes have similar amounts of Magnesium and Potassium per 500 kcal.
• Both Raw Green Kiwifruit as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Green Kiwifruit has 4.2 times more Omega 3, 7.6 times more Omega 6, 8.9 times more Sugars, 18.2 times more Fructose and 2.2 times more Fiber than Baked Whole White Potatoes.
• Both Raw Green Kiwifruit and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Green Kiwifruit as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.