Comparing Nutrients in 500 calories Baked Potato Flesh VS Pumpernickel Bread

Weight per 500 calories

• Baked Potato Flesh: 538g
• Pumpernickel Bread: 200g

Pumpernickel Bread has 2.7 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is high in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Pumpernickel Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Baked Potato Flesh	Pumpernickel Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	73% 95g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	1.46% 1.06g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.2% 8.06g	34.2% 13g	38g per day for Men 19-50 years
Protein	19% 10.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Pumpernickel Bread	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	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	38.6% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	19.4% 0.25mg	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	46.5% 186μg	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	0% 0mg	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	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	2.7% 27mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	63.8% 0.57mg	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	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	113% 2.6mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	12.2% 416mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	79.5% 1192mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	11% 405g	2.05% 75.8g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Pumpernickel Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Pumpernickel Bread?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Pumpernickel Bread:

• 500 calories of Baked Potato Flesh have 1.2 times more Vitamin B3, 3.7 times more Vitamin B5, 6.4 times more Vitamin B6 and more Vitamin C than Pumpernickel Bread.
• While 500 kcal of Pumpernickel Bread contain 5.4 times more Vitamin B2 and 3.8 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pumpernickel Bread provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 500 calories of Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Pumpernickel Bread 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 vs Pumpernickel Bread:

• 500 calories of Baked Potato Flesh have 2 times more Copper, 1.2 times more Magnesium, 5.1 times more Potassium and 5.3 times more Water than Pumpernickel Bread.
• While 500 kcal of Pumpernickel Bread contain 5.1 times more Calcium, 3.1 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 30.4 times more Selenium, 44.3 times more Sodium and 1.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 1.2 times more Carbohydrate and 8.6 times more Sugars than Pumpernickel Bread.
• While 500 kcal of Pumpernickel Bread contain 3.4 times more Omega 3, 13.3 times more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Pumpernickel Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6