Comparing Nutrients in 500 calories Baked Red Potatoes VS Canned Beets with Liquids

Weight per 500 calories

• Baked Red Potatoes: 575g
• Canned Beets with Liquids: 1786g

Baked Red Potatoes have 3.1 times more energy per 100g than Canned Beets with Liquids. It has average energy density when compared to other foods. Canned Beets Solids and Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Beets with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	2.4% 0.41g	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	90% 117g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	133% 96g	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	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	75.5% 0.98mg	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	129% 518μg	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	55.6% 50mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	192% 1.73mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	187% 4.3mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	12% 441g	44.2% 1636g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Canned Beets With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Beets with Liquids?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Canned Beets with Liquids:

• 500 calories of Baked Red Potatoes have 2.3 times more Vitamin B1, 3.4 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin C and 9 times more Vitamin K than Canned Beets with Liquids.
• While 500 kcal of Canned Beets Solids and Liquids contain 2.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• 500 calories of Canned Beets with Liquids have insufficient amounts of Vitamin K
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids 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 Canned Beets with Liquids:

• 500 calories of Baked Red Potatoes have 1.4 times more Phosphorus and 1.2 times more Potassium than Canned Beets with Liquids.
• While 500 kcal of Canned Beets Solids and Liquids contain 4.5 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 4.3 times more Manganese, 5.4 times more Sodium, 1.8 times more Zinc and 3.7 times more Water than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Beets Solids and Liquids contain 11.7 times more Sugars and 2.1 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Beets with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Baked Whole Red Potatoes as well as Canned Beets Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.