Comparing Nutrients in 500 calories Passion-fruit, Purple VS Baked Red Potatoes

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Baked Red Potatoes: 575g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Passion-fruit, Purple or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Passion-fruit, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	93% 121g	86.6% 113g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	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	141% 53.6g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	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	39.7% 0.52mg	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	18% 72μg	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	172% 155mg	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	0.69% 0.1mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.2% 62mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	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	103% 8.25mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	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	50% 351mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10% 376g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Passion-fruit, Purple vs Baked Red Potatoes:

• Raw Passion-fruit, Purple has 57.4 times more Vitamin A, 2.3 times more Vitamin B2 and 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.5 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Passion-fruit, Purple vs Baked Red Potatoes:

• Raw Passion-fruit, Purple has 2.1 times more Iron and 2.1 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 1.7 times more Potassium and 4.5 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole Red Potatoes have similar amounts of Calcium, Magnesium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit, Purple has 7.5 times more Omega 6, 7 times more Sugars and 5.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 16.7 times more Omega 3 than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.