Comparing Nutrients in 500 calories Baked Red Potatoes VS Pumpernickel Bread

Weight per 500 calories

• Baked Red Potatoes: 575g
• Pumpernickel Bread: 200g

Pumpernickel Bread has 2.9 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 Pumpernickel Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Baked Red Potatoes	Pumpernickel Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	13.5% 2.3g	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	73% 95g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	1.46% 1.06g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pumpernickel Bread	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	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	38.6% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	19.4% 0.25mg	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	46.5% 186μg	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	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	63.8% 0.57mg	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	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	113% 2.6mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	12.2% 416mg	3400mg per day for Men 19-50 years
Selenium	NA	89% 49μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	79.5% 1192mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	27% 2.96mg	11mg per day for Men 19-50 years
Water	12% 441g	2.05% 75.8g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Pumpernickel Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Pumpernickel Bread?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Pumpernickel Bread:

• 500 calories of Baked Red Potatoes have 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin C and 10.1 times more Vitamin K than Pumpernickel Bread.
• While 500 kcal of Pumpernickel Bread contain 1.6 times more Vitamin B1 and 2.1 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pumpernickel Bread provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Pumpernickel Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Pumpernickel Bread 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 Pumpernickel Bread:

• 500 calories of Baked Red Potatoes have 1.7 times more Copper, 1.5 times more Magnesium, 7.5 times more Potassium and 5.8 times more Water than Pumpernickel Bread.
• While 500 kcal of Pumpernickel Bread contain 2.6 times more Calcium, 1.4 times more Iron, 2.6 times more Manganese, 17.3 times more Sodium and 1.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pumpernickel Bread contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 7.8 times more Sugars than Pumpernickel Bread.
• While 500 kcal of Pumpernickel Bread contain 2.1 times more Omega 3, 8.1 times more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Pumpernickel Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6