Comparing Nutrients in 500 calories Baked Potato Flesh VS Boiled Lambsquarters

Weight per 500 calories

• Baked Potato Flesh: 538g
• Boiled Lambsquarters: 1563g

Baked Potato Flesh has 2.9 times more energy per 100g than Boiled Lambsquarters. It has average energy density when compared to other foods. Boiled and Drained Lambsquarters having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Baked Potato Flesh	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	25% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	60% 78g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	13.4% 9.7g	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	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	86.3% 33g	38g per day for Men 19-50 years
Protein	19% 10.5g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	313% 4.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	209% 2.7mg	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	54.7% 219μg	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	642% 578mg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	6435% 7722μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	2.7% 27mg	403% 4031mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	342% 3.08mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	85.6% 359mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	357% 8.2mg	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	100% 703mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	30.2% 453mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	11% 405g	37.5% 1389g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Boiled Lambsquarters Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Potato Flesh have 3.1 times more Vitamin B5 than Boiled Lambsquarters.
• While 500 kcal of Boiled and Drained Lambsquarters contain more Vitamin A, 2.8 times more Vitamin B1, 36 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 4.5 times more Vitamin B9, 8.4 times more Vitamin C, 134.4 times more Vitamin E and 4787.6 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Boiled Lambsquarters:

• 500 kcal of Boiled and Drained Lambsquarters contain 150 times more Calcium, 2.7 times more Copper, 5.8 times more Iron, 2.7 times more Magnesium, 9.5 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium, 16.9 times more Sodium, 3 times more Zinc and 3.4 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 1.5 times more Carbohydrate than Boiled Lambsquarters.
• While 500 kcal of Boiled and Drained Lambsquarters contain 20.3 times more Fat, 9.3 times more Omega 3, 24.9 times more Omega 6, 4.1 times more Fiber and 4.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Lambsquarters offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6