Comparing Nutrients in 500 calories Baked Potato Flesh VS Puff pastry, frozen, ready-to-bake, baked

Weight per 500 calories

• Baked Potato Flesh: 538g
• Puff pastry, frozen, ready-to-bake, baked: 89.6g

Puff pastry, frozen, ready-to-bake, baked has 6 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is very 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 Puff pastry, frozen, ready-to-bake, baked?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Baked Potato Flesh	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	145% 2.3g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	104% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	31.5% 41g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	0.93% 0.67g	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	3.54% 1.34g	38g per day for Men 19-50 years
Protein	19% 10.5g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Puff pastry, frozen, ready-to-bake, baked	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	1.3% 0.017mg	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	12.3% 49.3μg	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	0% 0mg	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	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.9% 8.96mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	11.4% 0.1mg	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	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	19.3% 0.44mg	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	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	11% 405g	0.18% 6.63g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Puff Pastry, Frozen, Ready-to-bake, Baked Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Puff pastry, frozen, ready-to-bake, baked?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Puff pastry, frozen, ready-to-bake, baked:

• 500 calories of Baked Potato Flesh have 2 times more Vitamin B1, 2.2 times more Vitamin B3, more Vitamin B5, 95.1 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 2 times more Vitamin B2 and 9.1 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Puff pastry, frozen, ready-to-bake, baked provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 500 calories of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Puff pastry, frozen, ready-to-bake, baked:

• 500 calories of Baked Potato Flesh have 11.2 times more Copper, 9.4 times more Magnesium, 2 times more Manganese, 5 times more Phosphorus, 37.8 times more Potassium, 3.2 times more Zinc and 61.2 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 13.6 times more Selenium and 8.4 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Puff pastry, frozen, ready-to-bake, baked contain similar levels of Iron per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• 500 calories of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 2.8 times more Carbohydrate, 13.6 times more Sugars, 6 times more Fiber and 1.6 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• While 500 kcal of Puff pastry, frozen, ready-to-bake, baked contain 64.2 times more Fat, 35.3 times more Saturated Fat, 43.1 times more Omega 3 and 102.3 times more Omega 6 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Puff pastry, frozen, ready-to-bake, baked offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Puff pastry, frozen, ready-to-bake, baked provide inadequate amounts of Fiber