Comparing Nutrients in 500 calories Baked Potato Flesh VS Unsweetened Ready-to-drink Coconut Water

Weight per 500 calories

• Baked Potato Flesh: 538g
• Unsweetened Ready-to-drink Coconut Water: 2778g

Baked Potato Flesh has 5.2 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has average energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Baked Potato Flesh	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	91% 118g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	150% 109g	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	82% 59.4g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	21.2% 8.06g	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.5g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	0% 0mg	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	0% 0μg	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	306% 275mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	2.7% 27mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	24.7% 0.22mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	267% 6.14mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	135% 4583mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	11% 405g	71.3% 2640g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Unsweetened Ready-to-drink Coconut Water:

• 500 calories of Baked Potato Flesh have more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• While 500 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.5 times more Vitamin B1 and 4 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 500 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Unsweetened Ready-to-drink Coconut Water:

• 500 calories of Baked Potato Flesh have 5.2 times more Copper, 2.3 times more Iron, 1.9 times more Phosphorus and 2.8 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 500 kcal of Unsweetened Ready-to-drink Coconut Water contain 7.2 times more Calcium, 7.1 times more Manganese, 2.2 times more Potassium, 26.9 times more Sodium and 6.5 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Unsweetened Ready-to-drink Coconut Water contain similar levels of Magnesium per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 500 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have more Fiber and 1.7 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 500 kcal of Unsweetened Ready-to-drink Coconut Water contain 11.9 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Baked Potatoes Flesh no Salt as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.