Comparing Nutrients in 500 calories Pie, blueberry, commercially prepared VS Baked Red Potatoes

Weight per 500 calories

• Pie, blueberry, commercially prepared: 216g
• Baked Red Potatoes: 575g

Pie, blueberry, commercially prepared has 2.7 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pie, blueberry, commercially prepared	3%	38%	59%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pie, blueberry, commercially prepared	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.2% 21.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	32% 0.52g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.07g	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	58% 75.2g	86.6% 113g	130g per day for Men 19-50 years
Sugars	29.4% 21.3g	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	5.67% 2.16g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	6.93% 3.88g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Pie, blueberry, commercially prepared	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	10.5% 95μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.86% 0.29mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.13% 0.08mg	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	14.5% 58μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.9% 0.022μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.47% 5.8mg	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	15% 2.24mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, blueberry, commercially prepared	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	8.1% 0.65mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	2.57% 10.8mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	7.1% 49.6mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	5.5% 3μg	NA	55μg per day for Men 19-50 years
Sodium	41.2% 619mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	3.13% 0.34mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.06% 113g	12% 441g	3700g per day for Men 19-50 years

Pie, Blueberry, Commercially Prepared VS Baked Red Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Baked Red Potatoes?

Lets compare vitamin content per 500 calories of Pie, blueberry, commercially prepared vs Baked Red Potatoes:

• 500 calories of Pie, blueberry, commercially prepared have 16.5 times more Vitamin A, 4.9 times more Vitamin E and 1.4 times more Vitamin K than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 19.2 times more Vitamin B1, 4.4 times more Vitamin B2, 14.2 times more Vitamin B3, 6.7 times more Vitamin B5, 15.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 12.4 times more Vitamin C than Pie, blueberry, commercially prepared.
• 500 calories of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Pie, blueberry, commercially prepared as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pie, blueberry, commercially prepared vs Baked Red Potatoes:

• 500 calories of Pie, blueberry, commercially prepared have 9 times more Sodium than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 10.1 times more Copper, 6.2 times more Iron, 14.9 times more Magnesium, 2.6 times more Manganese, 8.3 times more Phosphorus, 29.1 times more Potassium, 6.7 times more Zinc and 3.9 times more Water than Pie, blueberry, commercially prepared.
• 500 calories of Pie, blueberry, commercially prepared lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Pie, blueberry, commercially prepared as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, blueberry, commercially prepared have 25 times more Fat, 15.7 times more Saturated Fat, 6 times more Omega 3, 25.1 times more Omega 6 and 2.6 times more Sugars than Baked Red Potatoes.
• While 500 kcal of Baked Whole Red Potatoes contain 1.5 times more Carbohydrate, 4.8 times more Fiber and 3.4 times more Protein than Pie, blueberry, commercially prepared.
• Both Pie, blueberry, commercially prepared and Baked Red Potatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, blueberry, commercially prepared provide inadequate amounts of Fiber and Protein
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6