Comparing Nutrients in 500 calories Baked Potato Flesh VS As Served In Restaurant Horchata

Weight per 500 calories

• Baked Potato Flesh: 538g
• As Served In Restaurant Horchata: 926g

Baked Potato Flesh has 1.7 times more energy per 100g than As Served In Restaurant Horchata. It has average energy density when compared to other foods. As Served In Restaurant Horchata having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or As Served In Restaurant Horchata?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Baked Potato Flesh	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	6.78% 6.57g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	82% 107g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	120% 86.7g	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	19.8% 14.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 57g	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	7.94% 4.44g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	0% 0mg	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	2.7% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	12% 0.16mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.43% 0.22mg	15% 2.22mg	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	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	2.7% 27mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	2.06% 0.019mg	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	1.16% 0.093mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	4.03% 0.093mg	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	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	8.64% 130mg	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	21.8% 806g	3700g per day for Men 19-50 years

Baked Potato Flesh VS As Served In Restaurant Horchata Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or As Served In Restaurant Horchata?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs As Served In Restaurant Horchata:

• 500 calories of Baked Potato Flesh have more Vitamin B1, 17.2 times more Vitamin B3, more Vitamin B5 and 10.3 times more Vitamin B6 than As Served In Restaurant Horchata.
• While 500 kcal of As Served In Restaurant Horchata contain 10.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin E
• 500 calories of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin B2 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs As Served In Restaurant Horchata:

• 500 calories of Baked Potato Flesh have 62.4 times more Copper, 20.3 times more Iron, 4.8 times more Magnesium, 9.3 times more Manganese, 1.9 times more Phosphorus, 6.7 times more Potassium and 2.8 times more Zinc than As Served In Restaurant Horchata.
• While 500 kcal of As Served In Restaurant Horchata contain 6.2 times more Calcium and 2 times more Water than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 500 calories of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as As Served In Restaurant Horchata 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 2.4 times more Protein than As Served In Restaurant Horchata.
• While 500 kcal of As Served In Restaurant Horchata contain 9.5 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and As Served In Restaurant Horchata offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of As Served In Restaurant Horchata provide inadequate amounts of Fiber and Protein