Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Sweetener, syrup, agave

Weight per 500 Calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Sweetener, syrup, agave: 161g

100g of Sweetener, syrup, agave have 3.6 times more energy than 100g of Boiled Potato Flesh, Cooked In Skin, having high energy density when compared to other foods.100g of Boiled Potato Flesh, Cooked In Skin have average energy density.

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	22.7% 500kcal	22.7% 500kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	0.59% 0.57g	0.75% 0.73g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.47% 0.15g	0% 0g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	3.6% 0.057g	0% 0g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	1.1% 0.18g	0% 0g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	95% 123g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	151% 110g	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	124% 89.7g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	0.85% 0.32g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	19% 10.7g	0.26% 0.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.43% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	50.8% 0.61mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	8.84% 0.11mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	51.7% 8.27mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	59.8% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	132% 1.7mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	14.4% 57.5μg	12% 48.4μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	83% 74.7mg	30.5% 27.4mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	0.38% 0.057mg	10.5% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	10.5% 12.6μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Boiled Potato Flesh, Cooked In Skin	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	0.16% 1.6mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	120% 1.1mg	1.6% 0.015mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	1.8% 0.15mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	30% 126mg	0.38% 1.6mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	34.5% 0.79mg	0.35% 0.008mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	0.23% 1.6mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	64% 2178mg	0.19% 6.45mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	3.13% 1.72μg	5% 2.74μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	1.53% 23mg	0.43% 6.45mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	15.7% 1.72mg	0.15% 0.016mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	12% 442g	1% 37g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Sweetener, Syrup, Agave Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 kcal - Boiled Potato Flesh, Cooked In Skin or Sweetener, syrup, agave?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Sweetener, syrup, agave:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 3.1 times more Vitamin B1, 7.4 times more Vitamin B3, 4.6 times more Vitamin B6 and 2.7 times more Vitamin C than Sweetener, syrup, agave.
• While 500 kcal of Sweetener, syrup, agave contain 2.3 times more Vitamin B2, 27.5 times more Vitamin E and 2.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Sweetener, syrup, agave 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
• 500 calories of Sweetener, syrup, agave have insufficient amounts of Vitamin B3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sweetener, syrup, agave 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 Sweetener, syrup, agave:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 74.4 times more Copper, 12.3 times more Iron, 78.4 times more Magnesium, 98.3 times more Manganese, 156.8 times more Phosphorus, 337.6 times more Potassium, 106.9 times more Zinc and 12 times more Water than Sweetener, syrup, agave.
• 500 calories of Sweetener, syrup, agave lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sweetener, syrup, agave 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 32.1 times more Fiber and 74 times more Protein than Sweetener, syrup, agave.
• While 500 kcal of Sweetener, syrup, agave contain 21 times more Sugars and 53.8 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Sweetener, syrup, agave offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetener, syrup, agave provide inadequate amounts of Fiber and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sweetener, syrup, agave provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.