Comparing Nutrients in 500 calories Dried Pepeao VS Baked Red Potatoes

Weight per 500 calories

• Dried Pepeao: 168g
• Baked Red Potatoes: 575g

Dried Pepeao has 3.4 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Pepeao	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	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	105% 136g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	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	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	14.4% 8.1g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	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	115% 1.4mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	721% 36mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	67% 268μg	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	2.6% 2.35mg	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	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	19% 190mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	945% 8.5mg	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	129% 10.3mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	28% 195mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	NA	55μg per day for Men 19-50 years
Sodium	7.83% 117mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	12% 441g	3700g per day for Men 19-50 years

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

• Dried Pepeao has 3.3 times more Vitamin B1, 2 times more Vitamin B2, 18.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3 and 30.8 times more Vitamin C than Dried Pepeao.
• Both Dried Pepeao as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Pepeao vs Baked Red Potatoes:

• Dried Pepeao has 3.7 times more Calcium, 8.5 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.7 times more Sodium and 5.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Phosphorus, 2.6 times more Potassium and 23.6 times more Water than Dried Pepeao.

Comparison of macro-nutrients per 500 calories:

• Dried Pepeao has 1.2 times more Carbohydrate than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Protein than Dried Pepeao.
• Both Dried Pepeao and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Dried Pepeao as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.