Comparing Nutrients in 500 calories Popcorn, microwave, regular (butter) flavor, made with palm oil VS Baked Potato Flesh

Weight per 500 calories

• Popcorn, microwave, regular (butter) flavor, made with palm oil: 94g
• Baked Potato Flesh: 538g

Popcorn, microwave, regular (butter) flavor, made with palm oil has 5.8 times more energy per 100g than Baked Potato Flesh. It has very high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Popcorn, microwave, regular (butter) flavor, made with palm oil or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.2g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	42.6% 13.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	89% 116g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	12.6% 9.14g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	24.6% 9.35g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	14% 7.83g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.93% 8.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	124% 1.6mg	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	3.5% 14μg	12% 48.4μg	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	0% 0mg	76.5% 69mg	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	18% 2.7mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.35% 4μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, regular (butter) flavor, made with palm oil	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.15% 21.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	128% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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% 1.93mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	37.6% 0.87mg	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	36.7% 257mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	47.5% 713mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.023% 0.84g	11% 405g	3700g per day for Men 19-50 years

Popcorn, Microwave, Regular (butter) Flavor, Made With Palm Oil VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Popcorn, microwave, regular (butter) flavor, made with palm oil or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked Potato Flesh:

• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil have 12.6 times more Vitamin E than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 12.9 times more Vitamin B1, 5 times more Vitamin B3, 15.9 times more Vitamin B5, 5.6 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin E
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Popcorn, microwave, regular (butter) flavor, made with palm oil vs Baked Potato Flesh:

• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil have 3.4 times more Selenium, 26.5 times more Sodium and 1.4 times more Zinc than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 6.1 times more Copper, 1.3 times more Magnesium, 5.7 times more Potassium and 482.1 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Baked Potato Flesh contain similar levels of Iron, Manganese and Phosphorus per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Popcorn, microwave, regular (butter) flavor, made with palm oil have 52.5 times more Fat, 97.6 times more Saturated Fat and 22.3 times more Omega 6 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.2 times more Carbohydrate, 32.6 times more Sugars and 1.3 times more Protein than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil and Baked Potato Flesh offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Popcorn, microwave, regular (butter) flavor, made with palm oil as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in 500 calories.