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

Weight per 500 calories

• Baked Potato Flesh with Salt: 538g
• Salted Baked Potatoes: 538g

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

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

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	4.37% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	87.5% 114g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	8.75% 6.34g	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	2.52% 1.83g	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	% 2.37g	g per day for Men 19-50 years
Sucrose	NA	% 2.15g	g per day for Men 19-50 years
Fiber	21.2% 8.06g	31% 12g	38g per day for Men 19-50 years
Protein	19% 10.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	129% 1.67mg	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	12% 48.4μg	37.6% 151μg	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	76.5% 69mg	57.3% 51.6mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	8.96% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh with Salt	Salted Baked Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	70.5% 0.63mg	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	23.5% 1.9mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	51% 1.18mg	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	38.4% 269mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	3.9% 2.15μg	55μg per day for Men 19-50 years
Sodium	86.4% 1296mg	3.6% 53.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Baked Potato Flesh with Salt have 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Salted Baked Potatoes.
• While 500 kcal of Whole Baked Potatoes with Salt contain 2.3 times more Vitamin B2 and 3.1 times more Vitamin B9 than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Baked Potato Flesh with Salt have 1.8 times more Copper and 24.1 times more Sodium than Salted Baked Potatoes.
• While 500 kcal of Whole Baked Potatoes with Salt contain 3.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Potassium than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes contain similar levels of Magnesium, Zinc and Water per 500 calories.
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh with Salt have 1.4 times more Sugars than Salted Baked Potatoes.
• While 500 kcal of Whole Baked Potatoes with Salt contain 1.5 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh with Salt.
• Both Baked Potato Flesh with Salt and Salted Baked Potatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Potatoes Flesh with Salt as well as Whole Baked Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.