Comparing Nutrients in 500 calories Litchis VS Baked Red Potatoes

Weight per 500 calories

• Litchis: 758g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.3 times more energy per unit of mass than Raw Litchis, which is average in comparison to other foods. Litchis having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Litchis	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	96% 125g	86.6% 113g	130g per day for Men 19-50 years
Sugars	159% 115g	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	26% 9.85g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Litchis	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	6.94% 0.083mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	26.5% 106μg	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	602% 542mg	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	3.54% 0.53mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.53% 3.03μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.8% 38mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	125% 1.12mg	111% 1mg	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	29.4% 2.35mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	18% 75.8mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	33.5% 235mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	38% 1295mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.58mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	4.82% 0.53mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	16.7% 619g	12% 441g	3700g per day for Men 19-50 years

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

• Raw Litchis have 1.7 times more Vitamin B2 and 7.5 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.3 times more Vitamin K than Raw Litchis.
• Both Raw Litchis 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 Litchis vs Baked Red Potatoes:

• Raw Litchis have 1.4 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Calcium, 1.7 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Potassium and 4.3 times more Zinc than Raw Litchis.
• Both Raw Litchis and Baked Whole Red Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Litchis have 5.7 times more Omega 3 and 14 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Protein than Raw Litchis.
• Both Raw Litchis and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Litchis as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.