Comparing Nutrients in 500 calories Baked Potato Flesh VS Frozen novelties, ice type, pineapple-coconut

Weight per 500 calories

• Baked Potato Flesh: 538g
• Frozen novelties, ice type, pineapple-coconut: 443g

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 or Frozen novelties, ice type, pineapple-coconut?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen novelties, ice type, pineapple-coconut	0%	20%	80%

Macro Nutrients

	Baked Potato Flesh	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	32% 10g	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	81.3% 106g	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	8.15% 3.1g	38g per day for Men 19-50 years
Protein	19% 10.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen novelties, ice type, pineapple-coconut	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	2.2% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	5.45% 0.071mg	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	1.1% 4.42μg	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	65% 58.4mg	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	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	Frozen novelties, ice type, pineapple-coconut	Recommended Dietary Allowance
Calcium	2.7% 27mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	21.6% 0.19mg	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	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	5.27% 22mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	31% 0.71mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	2.2% 75.2mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	7.24% 4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	4.42% 0.49mg	11mg per day for Men 19-50 years
Water	11% 405g	8.77% 324g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Frozen Novelties, Ice Type, Pineapple-coconut Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Frozen novelties, ice type, pineapple-coconut?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Frozen novelties, ice type, pineapple-coconut:

• 500 calories of Baked Potato Flesh have 21.3 times more Vitamin B1, 49.9 times more Vitamin B3, 17.3 times more Vitamin B5, 22.9 times more Vitamin B6 and 10.9 times more Vitamin B9 than Frozen novelties, ice type, pineapple-coconut.
• Both Baked Potato Flesh and Frozen novelties, ice type, pineapple-coconut provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Frozen novelties, ice type, pineapple-coconut have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Frozen novelties, ice type, pineapple-coconut:

• 500 calories of Baked Potato Flesh have 5.9 times more Copper, 6.1 times more Magnesium, 1.2 times more Manganese, 6.8 times more Phosphorus, 27.9 times more Potassium, 3.2 times more Zinc and 1.3 times more Water than Frozen novelties, ice type, pineapple-coconut.
• While 500 kcal of Frozen novelties, ice type, pineapple-coconut contain 8.3 times more Iron and 5.8 times more Sodium than Baked Potatoes Flesh no Salt.
• 500 calories of Frozen novelties, ice type, pineapple-coconut lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen novelties, ice type, pineapple-coconut lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 2.6 times more Fiber and more Protein than Frozen novelties, ice type, pineapple-coconut.
• While 500 kcal of Frozen novelties, ice type, pineapple-coconut contain 21.4 times more Fat and 72.9 times more Saturated Fat than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen novelties, ice type, pineapple-coconut offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen novelties, ice type, pineapple-coconut provide inadequate amounts of Fiber and Protein