Comparing Nutrients in 500 calories Baked Potato Flesh VS Dock

Weight per 500 calories

• Baked Potato Flesh: 538g
• Dock: 2273g

Baked Potato Flesh has 4.2 times more energy per 100g than Dock. It has average energy density when compared to other foods. Raw Dock having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dock	30%	23%	47%

Macro Nutrients

	Baked Potato Flesh	Dock	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	16.4% 16g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	56% 72.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	NA	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	173% 66g	38g per day for Men 19-50 years
Protein	19% 10.5g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	505% 4545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	213% 2.77mg	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	74% 295μg	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	1212% 1091mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dock	Recommended Dietary Allowance
Calcium	2.7% 27mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	331% 2.98mg	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	682% 54.5mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	557% 2341mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	345% 7.93mg	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	205% 1432mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	261% 8864mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	6.06% 91mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	41.3% 4.55mg	11mg per day for Men 19-50 years
Water	11% 405g	57% 2114g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Dock Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Potato Flesh have 3.2 times more Vitamin B5 than Dock.
• While 500 kcal of Raw Dock contain more Vitamin A, 1.6 times more Vitamin B1, 20.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 6.1 times more Vitamin B9 and 15.9 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Dock:

• 500 kcal of Raw Dock contain 37.2 times more Calcium, 2.6 times more Copper, 29 times more Iron, 17.4 times more Magnesium, 9.2 times more Manganese, 5.3 times more Phosphorus, 4.2 times more Potassium, 12.7 times more Selenium, 2.9 times more Zinc and 5.2 times more Water 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 1.6 times more Carbohydrate than Dock.
• While 500 kcal of Raw Dock contain 29.6 times more Fat, 8.2 times more Fiber and 4.3 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Dock offer comparable quantities of Energy per 500 calories.