Comparing Nutrients in 500 calories Baked Potato Flesh VS Russian Salad Dressing

Weight per 500 calories

• Baked Potato Flesh: 538g
• Russian Salad Dressing: 141g

Russian Salad Dressing has 3.8 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 Russian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Baked Potato Flesh	Russian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	34.6% 45g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	34.3% 25g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	19% 10.5g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	10.5% 0.14mg	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	1.76% 7.04μg	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	9.4% 8.45mg	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	31% 4.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	9.08% 0.082mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	3.35% 14mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	3.86% 0.089mg	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	4.02% 28mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	106% 1596mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	11% 405g	1.47% 54.3g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Russian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Russian Salad Dressing?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Russian Salad Dressing:

• 500 calories of Baked Potato Flesh have 13.8 times more Vitamin B1, 9 times more Vitamin B3, 5.3 times more Vitamin B5, 11.8 times more Vitamin B6, 6.9 times more Vitamin B9 and 8.1 times more Vitamin C than Russian Salad Dressing.
• While 500 kcal of Russian Salad Dressing contain 21.7 times more Vitamin E and 46.9 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Russian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Russian Salad Dressing 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 Russian Salad Dressing:

• 500 calories of Baked Potato Flesh have 14.1 times more Copper, 2.2 times more Iron, 9.5 times more Magnesium, 9.8 times more Manganese, 9.5 times more Phosphorus, 8.6 times more Potassium, 5 times more Zinc and 7.5 times more Water than Russian Salad Dressing.
• While 500 kcal of Russian Salad Dressing contain 59.4 times more Sodium than Baked Potatoes Flesh no Salt.
• 500 calories of Russian Salad Dressing lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Russian Salad Dressing 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 Carbohydrate, 8.2 times more Fiber and 10.8 times more Protein than Russian Salad Dressing.
• While 500 kcal of Russian Salad Dressing contain 68.6 times more Fat, 24.1 times more Saturated Fat, 45.6 times more Omega 3, 107.2 times more Omega 6 and 2.7 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Russian Salad Dressing 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 Russian Salad Dressing provide inadequate amounts of Fiber and Protein