Comparing Nutrients in 500 calories Malt beverage, includes non-alcoholic beer VS Baked Red Potatoes

Weight per 500 calories

• Malt beverage, includes non-alcoholic beer: 1351g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 2.4 times more energy per unit of mass than Malt beverage, includes non-alcoholic beer, which is average in comparison to other foods. Malt beverage, includes non-alcoholic beer having low energy density.

Which food has more nutrients per 500 calories - Malt beverage, includes non-alcoholic beer or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Malt beverage, includes non-alcoholic beer	2%	3%	95%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Malt beverage, includes non-alcoholic beer	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.07% 0.081g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.68g	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	83.7% 109g	86.6% 113g	130g per day for Men 19-50 years
Sugars	150% 109g	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	0% 0g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Malt beverage, includes non-alcoholic beer	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	18% 0.22mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	47.3% 189μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.76mg	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	0% 0mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Malt beverage, includes non-alcoholic beer	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.46% 95mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	10% 0.81mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	22.5% 95mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	7.64% 0.18mg	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	31% 216mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	29.5% 16.2μg	NA	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	2.46% 0.27mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	33.3% 1232g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Malt beverage, includes non-alcoholic beer vs Baked Red Potatoes:

• Malt beverage, includes non-alcoholic beer have 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B9 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B5, 3.3 times more Vitamin B6, 10.7 times more Vitamin C and more Vitamin K than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Malt beverage, includes non-alcoholic beer vs Baked Red Potatoes:

• Malt beverage, includes non-alcoholic beer have 1.8 times more Calcium, 2.5 times more Sodium and 2.8 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.3 times more Copper, 5 times more Iron, 1.7 times more Magnesium, 5.7 times more Manganese, 1.9 times more Phosphorus, 29 times more Potassium and 8.5 times more Zinc than Malt beverage, includes non-alcoholic beer.

Comparison of macro-nutrients per 500 calories:

• Malt beverage, includes non-alcoholic beer have 13.2 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Fiber and 4.7 times more Protein than Malt beverage, includes non-alcoholic beer.
• Both Malt beverage, includes non-alcoholic beer and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Malt beverage, includes non-alcoholic beer as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.