Comparing Nutrients in 500 calories Baked Potato Skin VS Tortillas, ready-to-bake or -fry, corn, without added salt

Weight per 500 calories

• Baked Potato Skin: 253g
• Tortillas, ready-to-bake or -fry, corn, without added salt: 225g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Tortillas, ready-to-bake or -fry, corn, without added salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Tortillas, ready-to-bake or -fry, corn, without added salt	10%	10%	80%

Macro Nutrients

	Baked Potato Skin	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	80.7% 105g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	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	52.5% 20g	31% 11.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Tortillas, ready-to-bake or -fry, corn, without added salt	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	38% 0.49mg	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	64% 257μg	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	38% 34mg	0% 0mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Tortillas, ready-to-bake or -fry, corn, without added salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	39.4% 394mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	38.5% 0.35mg	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	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	39.4% 0.91mg	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	101% 707mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	NA	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	3.23% 119g	2.7% 99g	3700g per day for Men 19-50 years

Baked Potato Skin VS Tortillas, Ready-to-bake Or -fry, Corn, Without Added Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Tortillas, ready-to-bake or -fry, corn, without added salt?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 500 calories of Baked Potato Skin have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 5 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 4.6 times more Vitamin B9 than Baked Potato Skin.
• 500 calories of Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Potato Skin as well as Tortillas, ready-to-bake or -fry, corn, without added salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Tortillas, ready-to-bake or -fry, corn, without added salt:

• 500 calories of Baked Potato Skin have 5.9 times more Copper, 5.6 times more Iron, 1.7 times more Manganese and 4.2 times more Potassium than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 4.6 times more Calcium, 1.3 times more Magnesium, 2.8 times more Phosphorus and 1.7 times more Zinc than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.7 times more Fiber than Tortillas, ready-to-bake or -fry, corn, without added salt.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn, without added salt contain 30.3 times more Omega 6 than Baked Potato Skin.
• Both Baked Potato Skin and Tortillas, ready-to-bake or -fry, corn, without added salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Tortillas, ready-to-bake or -fry, corn, without added salt provide inadequate amounts of Omega 3 in 500 calories.