Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Cake, yellow, enriched, dry mix

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Cake, yellow, enriched, dry mix: 134g

Cake, yellow, enriched, dry mix has 4.3 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cake, yellow, enriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.77% 2.17g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	1.1% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	84.2% 110g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	80% 58g	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	2.3% 1.67g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	4.22% 1.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.83% 4.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	7.9% 0.1mg	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	14.4% 57.5μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.57% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83% 74.7mg	0% 0mg	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	0.38% 0.057mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	3.23% 3.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	34.8% 2.8mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	3.2% 13.4mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	11% 0.26mg	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% 253mg	59.2% 414mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	65% 973mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	12% 442g	0.26% 9.6g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Cake, Yellow, Enriched, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Cake, yellow, enriched, dry mix?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Cake, yellow, enriched, dry mix:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 2 times more Vitamin B1, 2.7 times more Vitamin B3, 6.1 times more Vitamin B5, 16.7 times more Vitamin B6, more Vitamin C and 3.3 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 2.7 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 500 calories of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Cake, yellow, enriched, dry mix:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 11.2 times more Copper, 9.5 times more Magnesium, 3.1 times more Manganese, 34.7 times more Potassium, 4.8 times more Zinc and 46.1 times more Water than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 9.8 times more Calcium, 1.6 times more Iron, 1.6 times more Phosphorus and 42.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• 500 calories of Cake, yellow, enriched, dry mix lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cake, yellow, enriched, dry mix lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 6.4 times more Fiber and 2.2 times more Protein than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 11.1 times more Sugars than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Cake, yellow, enriched, dry mix offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cake, yellow, enriched, dry mix provide inadequate amounts of Fiber and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.