Comparing Nutrients in 500 calories Baked Red Potatoes VS Cherries, sour, canned, water pack, drained

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cherries, sour, canned, water pack, drained: 1191g

Baked Red Potatoes have 2.1 times more energy per 100g than Cherries, sour, canned, water pack, drained. It has average energy density when compared to other foods. Cherries, sour, canned, water pack, drained having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cherries, sour, canned, water pack, drained?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Baked Red Potatoes	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	96% 124g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	115% 83.2g	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	46% 33.2g	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	% 50g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0.12g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	43% 0.56mg	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	NA	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	3.97% 3.57mg	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	80.4% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	30.5% 0.7mg	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	27.2% 190mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.17% 47.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	12% 441g	28.4% 1051g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cherries, Sour, Canned, Water Pack, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cherries, sour, canned, water pack, drained?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cherries, sour, canned, water pack, drained:

• 500 calories of Baked Red Potatoes have 1.4 times more Vitamin B1, 3 times more Vitamin B3, 4 times more Vitamin B5, 2.2 times more Vitamin B6 and 20.3 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 2.7 times more Vitamin B2 and 6 times more Vitamin K than Baked Whole Red Potatoes.
• 500 calories of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B5 and Vitamin C
• Both Baked Whole Red Potatoes as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cherries, sour, canned, water pack, drained:

• 500 calories of Baked Red Potatoes have 1.7 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Potassium and 2.8 times more Zinc than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 2.5 times more Calcium, 1.9 times more Iron and 2.4 times more Water than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium
• 500 calories of Cherries, sour, canned, water pack, drained lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.6 times more Protein than Cherries, sour, canned, water pack, drained.
• While 500 kcal of Cherries, sour, canned, water pack, drained contain 10.1 times more Sugars, 13.1 times more Fructose and 1.4 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cherries, sour, canned, water pack, drained offer comparable quantities of Energy and Carbohydrate per 500 calories.