Comparing Nutrients in 500 calories Baked Potato Skin VS Puddings, chocolate, ready-to-eat

Weight per 500 calories

• Baked Potato Skin: 253g
• Puddings, chocolate, ready-to-eat: 352g

Baked Potato Skin has 1.4 times more energy per 100g than Puddings, chocolate, ready-to-eat. It has above average energy density when compared to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Baked Potato Skin	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.2% 3.52mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	62.3% 81g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	83.4% 60.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 54.6g	g per day for Men 19-50 years
Fiber	52.5% 20g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 11g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	5.48% 49.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	4.88% 0.063mg	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	14% 55.6μg	2.64% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	1.17% 1.06mg	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	0.67% 0.1mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	8.6% 86mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	36% 0.32mg	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	222% 17.8mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	18% 0.42mg	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	36.4% 255mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.23% 119g	6.6% 245g	3700g per day for Men 19-50 years

Baked Potato Skin VS Puddings, Chocolate, Ready-to-eat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Puddings, chocolate, ready-to-eat?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Puddings, chocolate, ready-to-eat:

• 500 calories of Baked Potato Skin have 3.6 times more Vitamin B1, 17.9 times more Vitamin B3, 2.5 times more Vitamin B5, 24.5 times more Vitamin B6, 5.3 times more Vitamin B9 and 32.3 times more Vitamin C than Puddings, chocolate, ready-to-eat.
• While 500 kcal of Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Baked Potato Skin.
• Both Baked Potato Skin and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin B12
• 500 calories of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Puddings, chocolate, ready-to-eat:

• 500 calories of Baked Potato Skin have 6.4 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Potassium than Puddings, chocolate, ready-to-eat.
• While 500 kcal of Puddings, chocolate, ready-to-eat contain 2.1 times more Calcium and 10.1 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Puddings, chocolate, ready-to-eat contain similar levels of Zinc per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.4 times more Carbohydrate, more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat.
• While 500 kcal of Puddings, chocolate, ready-to-eat contain 64.1 times more Fat, 67.7 times more Saturated Fat and 17.1 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Puddings, chocolate, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, chocolate, ready-to-eat provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.