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

Weight per 500 calories

• Baked Potato Skin: 253g
• Puddings, tapioca, ready-to-eat: 385g

Baked Potato Skin has 1.5 times more energy per 100g than Puddings, tapioca, ready-to-eat. It has above average energy density when compared to other foods. Puddings, tapioca, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Baked Potato Skin	Puddings, tapioca, 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	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	64% 83.4g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	79% 57.3g	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	% 48.5g	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	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	7.1% 0.092mg	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	2.9% 11.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.7% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	1.3% 1.15mg	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	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	8.6% 86mg	27.3% 273mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	7.7% 0.069mg	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	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	1.84% 0.042mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	10.4% 354mg	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	37% 558mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	3.23% 119g	7.47% 276g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Baked Potato Skin have 3.3 times more Vitamin B1, 31 times more Vitamin B3, 2.4 times more Vitamin B5, 16.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 29.5 times more Vitamin C than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 1.4 times more Vitamin B2 and more Vitamin B12 than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin B12
• 500 calories of Puddings, tapioca, 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, tapioca, 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, tapioca, ready-to-eat:

• 500 calories of Baked Potato Skin have 29.8 times more Copper, 42 times more Iron, 4.7 times more Magnesium, 36.8 times more Manganese, 4.1 times more Potassium and 1.5 times more Zinc than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 3.2 times more Calcium and 10.5 times more Sodium than Baked Potato Skin.
• Both Baked Potato Skin and Puddings, tapioca, ready-to-eat contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 500 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Baked Potato Skin as well as Puddings, tapioca, 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 1.4 times more Protein than Puddings, tapioca, ready-to-eat.
• While 500 kcal of Puddings, tapioca, ready-to-eat contain 59.1 times more Fat, 56.4 times more Saturated Fat and 16.2 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Puddings, tapioca, ready-to-eat offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.