Comparing Nutrients in 500 calories Baked Red Potatoes VS Chicory Roots

Weight per 500 calories

• Baked Red Potatoes: 575g
• Chicory Roots: 694g

Baked Red Potatoes have 1.2 times more energy per 100g than Chicory Roots. It has average energy density when compared to other foods. Raw Chicory Roots having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Chicory Roots?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chicory Roots	7%	2%	91%

Macro Nutrients

	Baked Red Potatoes	Chicory Roots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	5.64% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	3.06% 0.52g	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	94% 122g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	83.6% 60.6g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chicory Roots	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	129% 1.67mg	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	40% 160μg	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	38.6% 34.7mg	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	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	Chicory Roots	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	59.4% 0.53mg	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	69.4% 5.56mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	70.4% 1.6mg	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	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	12% 441g	15% 556g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Chicory Roots:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.1 times more Vitamin C than Raw Chicory Roots.
• While Raw Chicory Roots contain 1.4 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Chicory Roots have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Chicory Roots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Chicory Roots:

• Baked Whole Red Potatoes have 1.9 times more Copper and 1.6 times more Potassium than Raw Chicory Roots.
• While Raw Chicory Roots contain 5.5 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese, 5 times more Sodium and 1.3 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Chicory Roots have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.4 times more Protein than Raw Chicory Roots.
• While Raw Chicory Roots contain 7.4 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Chicory Roots have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Chicory Roots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.