Comparing Nutrients in 500 calories Sweetened Frozen Peach Slices VS Baked White Potatoes

Weight per 500 calories

• Sweetened Frozen Peach Slices: 532g
• 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 - Sweetened Frozen Peach Slices or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Peach Slices	3%	1%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sweetened Frozen Peach Slices	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	98% 128g	88% 115g	130g per day for Men 19-50 years
Sugars	163% 118g	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	25% 9.57g	30% 11.4g	38g per day for Men 19-50 years
Protein	6% 3.35g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Peach Slices	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	8.27% 74.5μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.36% 0.096mg	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	4% 16μg	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	557% 501mg	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	22% 3.3mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.75% 11.7μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Peach Slices	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	24.6% 1.97mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	8.36% 58.5mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.27mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.7% 398g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Frozen Peach Slices vs Baked White Potatoes:

• Sweetened Frozen Peach Slices have 13.7 times more Vitamin A, 7.3 times more Vitamin C and 15.2 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 12 times more Vitamin B6, 12.9 times more Vitamin B9 and 1.3 times more Vitamin K than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Frozen Peach Slices vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3.4 times more Calcium, 5.4 times more Copper, 1.8 times more Iron, 5.5 times more Magnesium, 6.7 times more Manganese, 7 times more Phosphorus, 4.3 times more Potassium and 7.2 times more Zinc than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Baked Whole White Potatoes have similar amounts of Water per 500 kcal.
• Both Sweetened Frozen Peach Slices as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Frozen Peach Slices have 14.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.7 times more Omega 3 and 3.4 times more Protein than Sweetened Frozen Peach Slices.
• Both Sweetened Frozen Peach Slices and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Sweetened Frozen Peach Slices as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.