Comparing Nutrients in 500 calories Potatoes VS Baked White Potatoes

Weight per 500 calories

• Potatoes: 649g
• Baked White Potatoes: 544g

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

Which food has more nutrients per 500 calories - Potatoes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.22% 0.21g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.4% 114g	88% 115g	130g per day for Men 19-50 years
Sugars	7.34% 5.32g	11.5% 8.3g	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	2.33% 1.7g	2.7% 1.96g	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	% 2g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.17g	g per day for Men 19-50 years
Fiber	36% 13.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	88.2% 1.15mg	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	24.4% 97μg	51.6% 207μg	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	142% 128mg	76% 68.5mg	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	0.43% 0.065mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	76.7% 0.69mg	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	65.7% 5.26mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	35.6% 149mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	44.7% 1.03mg	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	53% 370mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	14% 515g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Potatoes vs Baked White Potatoes:

• Raw Whole Potatoes have 2 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B9 than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Baked Whole White Potatoes have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K per 500 kcal.
• Both Raw Whole Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Potatoes vs Baked White Potatoes:

• Raw Whole Potatoes have 1.4 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Baked Whole White Potatoes.
• Both Raw Whole Potatoes and Baked Whole White Potatoes have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.
• Both Raw Whole Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes contain 1.3 times more Omega 3 and 1.6 times more Sugars than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Whole Potatoes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.