Comparing Nutrients in 500 calories Baked Potato Flesh VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Weight per 500 calories

• Baked Potato Flesh: 538g
• Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds: 103g

Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have 5.2 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 Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Baked Potato Flesh	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	5.17% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	35.7% 46.4g	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	NA	38g per day for Men 19-50 years
Protein	19% 10.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	20.6% 0.27mg	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	16.8% 67μg	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	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	97% 0.87mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	39.6% 166mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	47.7% 1.1mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.86% 28mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	11% 405g	0.18% 6.8g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Snacks, Trail Mix, Regular, With Chocolate Chips, Unsalted Nuts And Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 500 calories of Baked Potato Flesh have 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 6 times more Vitamin B6 and 51.2 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 500 kcal of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 500 calories of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 500 calories of Baked Potato Flesh have 1.3 times more Copper, 3.1 times more Potassium and 59.5 times more Water than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 500 kcal of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 4.2 times more Calcium, 1.9 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain similar levels of Magnesium per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 2.5 times more Carbohydrate than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 500 kcal of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 61.3 times more Fat, 45.1 times more Saturated Fat, 67.3 times more Omega 6 and 1.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide inadequate amounts of Omega 3 in 500 calories.