Comparing Nutrients in 500 calories Baked Potato Flesh VS Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored

Weight per 500 calories

• Baked Potato Flesh: 538g
• Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored: 2778g

Baked Potato Flesh has 5.2 times more energy per 100g than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored. It has average energy density when compared to other foods. Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	0%	0%	100%

Macro Nutrients

	Baked Potato Flesh	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0% 0g	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% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	96% 125g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	172% 125g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Vitamin A	0% 0μg	99% 889μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	147% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	179% 2.33mg	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	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	289% 6.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	392% 353mg	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	352% 52.8mg	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	Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored	Recommended Dietary Allowance
Calcium	2.7% 27mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	21.6% 0.19mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	0% 0mg	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	15% 222mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	11% 405g	71% 2623g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Water, With Corn Syrup And/or Sugar And Low Calorie Sweetener, Fruit Flavored Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 500 calories of Baked Potato Flesh have more Vitamin B1 than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 500 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain more Vitamin A, 3.1 times more Vitamin B3, 1.4 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin B12, 5.1 times more Vitamin C and 245.4 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B1
• Both Baked Potatoes Flesh no Salt as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored have insufficient amounts of Vitamin B2, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored:

• 500 calories of Baked Potato Flesh have 5.9 times more Copper, more Iron, 1.6 times more Magnesium, more Phosphorus and more Potassium than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 500 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 17.6 times more Calcium, 8.3 times more Sodium, 5.7 times more Zinc and 6.5 times more Water than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored lack sufficient amounts of Iron, Phosphorus and Potassium
• Both Baked Potatoes Flesh no Salt as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored 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 more Protein than Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored.
• While 500 kcal of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored contain 13.7 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Fiber and Protein
• Both Baked Potatoes Flesh no Salt as well as Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.