Comparing Nutrients in 500 calories Baked Red Potatoes VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cake, white, dry mix, special dietary (includes lemon-flavored): 126g

Cake, white, dry mix, special dietary (includes lemon-flavored) have 4.6 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 Cake, white, dry mix, special dietary (includes lemon-flavored)?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Baked Red Potatoes	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.92% 1.58g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	22% 3.72g	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	NA	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	NA	38g per day for Men 19-50 years
Protein	23.6% 13.2g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cake, white, dry mix, special dietary (includes lemon-flavored)	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	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	1.74% 0.023mg	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	21.7% 87μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	3.27% 32.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	7.98% 0.072mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	3% 12.6mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	16.4% 0.38mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	5.5% 188mg	3400mg per day for Men 19-50 years
Selenium	NA	5.72% 3.15μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	12% 441g	0.2% 7.56g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cake, White, Dry Mix, Special Dietary (includes Lemon-flavored) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cake, white, dry mix, special dietary (includes lemon-flavored)?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 500 calories of Baked Red Potatoes have 1.3 times more Vitamin B2, 3 times more Vitamin B3, 7.9 times more Vitamin B5, 53.7 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cake, white, dry mix, special dietary (includes lemon-flavored).
• Both Baked Red Potatoes and Cake, white, dry mix, special dietary (includes lemon-flavored) provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• 500 calories of Baked Red Potatoes have 13.9 times more Copper, 1.6 times more Iron, 12.8 times more Magnesium, 2.6 times more Manganese, 16.7 times more Potassium, 6.1 times more Zinc and 58.3 times more Water than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 500 kcal of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 4.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cake, white, dry mix, special dietary (includes lemon-flavored) contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cake, white, dry mix, special dietary (includes lemon-flavored) lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Cake, white, dry mix, special dietary (includes lemon-flavored) lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 3.5 times more Protein than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While 500 kcal of Cake, white, dry mix, special dietary (includes lemon-flavored) contain 12.3 times more Fat, 3.2 times more Omega 3 and 13.2 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cake, white, dry mix, special dietary (includes lemon-flavored) 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
• 500 calories of Cake, white, dry mix, special dietary (includes lemon-flavored) provide inadequate amounts of Protein