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

Weight per 500 calories

• Passion-fruit, Purple: 516g
• Baked White Potatoes: 544g

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 White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit, Purple	8%	6%	86%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Passion-fruit, Purple	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.32% 0.005g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	93% 121g	88% 115g	130g per day for Men 19-50 years
Sugars	79.6% 57.7g	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	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	141% 53.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	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	18% 72μg	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	172% 155mg	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	0.69% 0.1mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.2% 62mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	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	103% 8.25mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	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	50% 351mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	52.8% 1794mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	5.62% 3.1μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	9.62% 144mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 376g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Passion-fruit, Purple has 60.7 times more Vitamin A, 2.9 times more Vitamin B2 and 2.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, 2.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 4.1 times more Vitamin K than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole White 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 White Potatoes:

• Raw Passion-fruit, Purple has 2.4 times more Iron and 3.8 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper, 1.6 times more Potassium and 3.7 times more Zinc than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole White Potatoes have similar amounts of Calcium, Magnesium, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Passion-fruit, Purple has 7.9 times more Omega 6, 6.9 times more Sugars and 4.7 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 15.8 times more Omega 3 than Raw Passion-fruit, Purple.
• Both Raw Passion-fruit, Purple and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Passion-fruit, Purple as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.