Comparing Nutrients in 500 calories Baked Red Potatoes VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted

Weight per 500 calories

• Baked Red Potatoes: 575g
• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted: 174g

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 3.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Baked Red Potatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	77% 100g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	22% 16g	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	3.5% 2.53g	5.24% 3.8g	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	% 3.16g	% 3g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	8.25% 3.14g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	9.4% 0.12mg	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	38.8% 155μg	57% 228μg	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	80.5% 72.4mg	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	3.07% 0.46mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	29% 0.26mg	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	50.3% 4.02mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	9.96% 42mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	43.6% 1mg	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	59% 414mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	12% 441g	1.33% 49.3g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Bagels, Plain, Enriched, With Calcium Propionate (includes Onion, Poppy, Sesame), Toasted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 500 calories of Baked Red Potatoes have 1.2 times more Vitamin B3, 4.9 times more Vitamin B5, 10 times more Vitamin B6, more Vitamin C and 9.2 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• 500 calories of Baked Red Potatoes have 3.8 times more Copper, 3.8 times more Magnesium, 2.6 times more Phosphorus, 15.5 times more Potassium and 8.9 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 1.9 times more Iron and 11.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Magnesium and Potassium
• Both Baked Whole Red Potatoes as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 3.3 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 1.9 times more Sugars and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.