Comparing Nutrients in 500 calories Baked Potato Flesh VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Weight per 500 calories

• Baked Potato Flesh: 538g
• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven: 150g

Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 3.6 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 Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Baked Potato Flesh	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	28% 8.95g	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	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	46% 59.6g	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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	19% 10.5g	9.5% 5.33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	24.6% 0.32mg	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	8.26% 33μg	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	10.3% 9.3mg	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	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	6.67% 0.06mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	8.22% 34.5mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	18.6% 0.43mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	24% 809mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	61.4% 920mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	11% 405g	1.44% 53g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 500 calories of Baked Potato Flesh have 4.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 5.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 7.4 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• 500 calories of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have insufficient amounts of Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 500 calories of Baked Potato Flesh have 19.2 times more Copper, 3.9 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 2.5 times more Zinc and 7.6 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 500 kcal of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.3 times more Iron and 34.2 times more Sodium than Baked Potatoes Flesh no Salt.
• 500 calories of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Copper, Magnesium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 1.9 times more Carbohydrate, 1.7 times more Fiber and 2 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 500 kcal of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 52.3 times more Fat, 64 times more Saturated Fat and 12.3 times more Omega 6 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• 500 calories of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven provide inadequate amounts of Protein