Comparing Nutrients in 500 calories Dill Pickled Cucumber VS Baked White Potatoes

Weight per 500 calories

• Dill Pickled Cucumber: 4167g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 7.7 times more energy per unit of mass than Dill Pickled Cucumber, which is average in comparison to other foods. Dill Pickled Cucumber having very low energy density.

Which food has more nutrients per 500 calories - Dill Pickled Cucumber or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dill Pickled Cucumber	14%	19%	67%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dill Pickled Cucumber	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	182% 2.9g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.17g	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	77.2% 100g	88% 115g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	31.6% 23g	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	% 21.7g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.17g	g per day for Men 19-50 years
Fiber	110% 41.7g	30% 11.4g	38g per day for Men 19-50 years
Protein	37.2% 21g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dill Pickled Cucumber	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.38mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	83.3% 333μg	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	106% 96mg	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	8.33% 1.25mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	601% 721μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Pickled Cucumber	Baked White Potatoes	Recommended Dietary Allowance
Calcium	238% 2375mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	31.4% 1254μg	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	135% 11mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	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	95% 667mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	143% 4875mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	2247% 33708mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	106% 3931g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dill Pickled Cucumber vs Baked White Potatoes:

• Dill Pickled Cucumber has 46 times more Vitamin A, 7.2 times more Vitamin B1, 10.2 times more Vitamin B2, 4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 1.4 times more Vitamin C, 5.8 times more Vitamin E and 49.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3 than Dill Pickled Cucumber.
• Both Dill Pickled Cucumber 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 Dill Pickled Cucumber vs Baked White Potatoes:

• Dill Pickled Cucumber has 43.7 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 886 times more Sodium, 2.2 times more Zinc and 9.6 times more Water than Baked Whole White Potatoes.
• Both Dill Pickled Cucumber as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dill Pickled Cucumber has 15.3 times more Fat, 15.1 times more Saturated Fat, 35.8 times more Omega 3, 8.1 times more Omega 6, 5.4 times more Sugars, 11.7 times more Fructose, 3.7 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Dill Pickled Cucumber and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dill Pickled Cucumber as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.