Comparing Nutrients in 500 calories Baked Red Potatoes VS Sweet Cherries

Weight per 500 calories

• Baked Red Potatoes: 575g
• Sweet Cherries: 794g

Baked Red Potatoes have 1.4 times more energy per 100g than Sweet Cherries. It has average energy density when compared to other foods. Raw Sweet Cherries having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Sweet Cherries?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Baked Red Potatoes	Sweet Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.26% 0.21g	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	98% 127g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	140% 102g	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	58.8% 42.6g	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	% 52.3g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 1.2g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	30% 0.39mg	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	7.94% 31.7μg	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	61.7% 55.6mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweet Cherries	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	24% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17% 7.7μg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	52% 1762mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	12% 441g	17.6% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Sweet Cherries:

• Baked Whole Red Potatoes have 1.9 times more Vitamin B1, 7.5 times more Vitamin B3, 1.2 times more Vitamin B5, 3.1 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sweet Cherries.
• Both Baked Whole Red Potatoes and Raw Sweet Cherries have similar amounts of Vitamin B2 and Vitamin K per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Sweet Cherries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Sweet Cherries:

• Baked Whole Red Potatoes have 2.1 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium and 4.1 times more Zinc than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 2 times more Calcium and 1.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.6 times more Protein than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 2.4 times more Omega 3, 12.4 times more Sugars, 16.9 times more Fructose and 1.6 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sweet Cherries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.