Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Palm Oil

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Palm Oil: 56.6g

Palm Oil has 10.2 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is very 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 Palm Oil?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Palm Oil	0%	100%	0%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Palm Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	58.3% 56.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	87% 28g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	30.3% 5.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	0% 0g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Palm Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	0% 0mg	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	0% 0μg	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	83% 74.7mg	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	0.38% 0.057mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	3.77% 4.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Palm Oil	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	0% 0mg	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	0.071% 0.006mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	36% 253mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	0% 0mg	11mg per day for Men 19-50 years
Water	12% 442g	0% 0g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Palm Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Palm Oil?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Palm Oil:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have more Vitamin B1, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 2.8 times more Vitamin K than Palm Oil.
• While 500 kcal of Palm Oil contain 156.9 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin E
• 500 calories of Palm Oil have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Palm Oil have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Palm Oil:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have more Copper, 315 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Zinc and more Water than Palm Oil.
• 500 calories of Palm Oil lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Palm Oil lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have more Carbohydrate, more Fiber and more Protein than Palm Oil.
• While 500 kcal of Palm Oil contain 98.4 times more Fat, 186.6 times more Saturated Fat and 28 times more Omega 6 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Palm Oil offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• 500 calories of Palm Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Palm Oil provide inadequate amounts of Omega 3 in 500 calories.