Comparing Nutrients in 500 calories Salted Baked Potatoes VS Boiled Whole Potato Flesh with Salt

Weight per 500 calories

• Salted Baked Potatoes: 538g
• Boiled Whole Potato Flesh with Salt: 575g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Salted Baked Potatoes or Boiled Whole Potato Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Boiled Whole Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Salted Baked Potatoes	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.37% 0.07g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	89% 116g	130g per day for Men 19-50 years
Sugars	8.75% 6.34g	7.2% 5.23g	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	2.52% 1.83g	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	% 2.37g	NA	g per day for Men 19-50 years
Sucrose	% 2.15g	NA	g per day for Men 19-50 years
Fiber	31% 12g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	24% 13.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0.6% 5.38μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.67mg	132% 1.7mg	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	37.6% 151μg	14.4% 57.5μg	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	57.3% 51.6mg	83% 74.7mg	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	1.43% 0.22mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.96% 10.8μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Boiled Whole Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	8.06% 80.6mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	70.5% 0.63mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	72.6% 5.8mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	51% 1.18mg	34.5% 0.79mg	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	53.8% 376mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	84.6% 2876mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.15μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	3.6% 53.8mg	92% 1379mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 403g	12% 442g	3700g per day for Men 19-50 years

Salted Baked Potatoes VS Boiled Whole Potato Flesh With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Salted Baked Potatoes or Boiled Whole Potato Flesh with Salt?

Lets compare vitamin content per 500 calories of Salted Baked Potatoes vs Boiled Whole Potato Flesh with Salt:

• 500 calories of Salted Baked Potatoes have 2.2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Boiled Whole Potato Flesh with Salt.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin with Salt contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.4 times more Vitamin C than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Whole Potato Flesh with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Salted Baked Potatoes have insufficient amounts of Vitamin K
• 500 calories of Boiled Whole Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Salted Baked Potatoes vs Boiled Whole Potato Flesh with Salt:

• 500 calories of Salted Baked Potatoes have 3.3 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Potassium than Boiled Whole Potato Flesh with Salt.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin with Salt contain 1.7 times more Copper and 25.7 times more Sodium than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Boiled Whole Potato Flesh with Salt contain similar levels of Magnesium, Zinc and Water per 500 calories.
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Salted Baked Potatoes have 1.3 times more Protein than Boiled Whole Potato Flesh with Salt.
• Both Salted Baked Potatoes and Boiled Whole Potato Flesh with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Whole Baked Potatoes with Salt as well as Boiled Potato Flesh, Cooked In Skin with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.