Comparing Nutrients in 500 calories Baked Potato Flesh VS Puddings, tapioca, ready-to-eat, fat free

Weight per 500 calories

• Baked Potato Flesh: 538g
• Puddings, tapioca, ready-to-eat, fat free: 532g

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 Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Baked Potato Flesh	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.063% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.83% 5.3mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	87% 113g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	104% 75.4g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.5g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Puddings, tapioca, ready-to-eat, fat free	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	5.76% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	8.2% 0.11mg	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	2.66% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68.7% 1.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	1.77% 1.6mg	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	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	2.7% 27mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	10.6% 0.096mg	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	7.3% 0.59mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	6.33% 26.6mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	2.54% 0.059mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	66.3% 995mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	8.22% 0.9mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 406g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Puddings, Tapioca, Ready-to-eat, Fat Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Puddings, tapioca, ready-to-eat, fat free?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Puddings, tapioca, ready-to-eat, fat free:

• 500 calories of Baked Potato Flesh have 8.2 times more Vitamin B1, 14 times more Vitamin B3, 18.7 times more Vitamin B5, 15.2 times more Vitamin B6, 4.5 times more Vitamin B9 and 43.1 times more Vitamin C than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain 3.5 times more Vitamin B2 and more Vitamin B12 than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• 500 calories of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Puddings, tapioca, ready-to-eat, fat free:

• 500 calories of Baked Potato Flesh have 12.1 times more Copper, 3.2 times more Iron, 5.1 times more Magnesium, 14.8 times more Manganese, 5.6 times more Potassium and 1.7 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain 10.3 times more Calcium, 1.3 times more Phosphorus and 37 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Water per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 500 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron, Magnesium, Manganese and Zinc
• Both Baked Potatoes Flesh no Salt as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have more Fiber and 1.4 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain 8.3 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Baked Potatoes Flesh no Salt as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.