Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Snacks, potato chips, lightly salted

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Snacks, potato chips, lightly salted: 89.3g

Snacks, potato chips, lightly salted have 6.4 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 Snacks, potato chips, lightly salted?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	32.6% 31.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	36.8% 48g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	0.42% 0.3g	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	2.3% 1.67g	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	% 1.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.3g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	9.87% 3.75g	38g per day for Men 19-50 years
Protein	19% 10.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Snacks, potato chips, lightly salted	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	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	44.7% 0.58mg	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	13% 51.8μg	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	27% 24.4mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	16.4% 19.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	1.37% 54.7μg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	13% 55.4mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	18.6% 0.43mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	34.2% 1164mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	12.7% 6.96μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	12% 442g	0.033% 1.2g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Snacks, Potato Chips, Lightly Salted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Snacks, potato chips, lightly salted?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Snacks, potato chips, lightly salted:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 4.3 times more Vitamin B1, 1.7 times more Vitamin B3, 4.1 times more Vitamin B5, 3 times more Vitamin B6 and 3.1 times more Vitamin C than Snacks, potato chips, lightly salted.
• While 500 kcal of Snacks, potato chips, lightly salted contain 1.3 times more Vitamin B2, 119.9 times more Vitamin E and 1.6 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Snacks, potato chips, lightly salted:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 4 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Zinc and 367 times more Water than Snacks, potato chips, lightly salted.
• While 500 kcal of Snacks, potato chips, lightly salted contain 4 times more Selenium and 7.3 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 Selenium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Snacks, potato chips, lightly salted lack sufficient amounts of Calcium and Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 2.4 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Snacks, potato chips, lightly salted.
• While 500 kcal of Snacks, potato chips, lightly salted contain 55 times more Fat, 32.8 times more Saturated Fat, 6.4 times more Omega 3 and 58.2 times more Omega 6 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Snacks, potato chips, lightly salted offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Snacks, potato chips, lightly salted provide inadequate amounts of Fiber