Comparing Nutrients in 500 calories Baked Red Potatoes VS Epazote

Weight per 500 calories

• Baked Red Potatoes: 575g
• Epazote: 1563g

Baked Red Potatoes have 2.7 times more energy per 100g than Epazote. It has average energy density when compared to other foods. Raw Epazote having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Epazote	4%	13%	83%

Macro Nutrients

	Baked Red Potatoes	Epazote	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	8.38% 8.13g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	89.4% 116g	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	156% 59.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Epazote	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	5.2% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	183% 2.38mg	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	840% 3359μg	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	62.5% 56.3mg	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	Epazote	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	430% 4297mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	330% 2.97mg	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	367% 29.4mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	2105% 48.4mg	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	192% 1344mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	291% 9891mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	44.8% 672mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	156% 17mg	11mg per day for Men 19-50 years
Water	12% 441g	37.7% 1394g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.3 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 8.2 times more Vitamin A, 18.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 21.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Epazote have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Epazote:

• Raw Epazote contains 83.1 times more Calcium, 3 times more Copper, 7.3 times more Iron, 11.7 times more Magnesium, 48.7 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Potassium, 9.7 times more Sodium, 7.5 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 2.6 times more Protein than Raw Epazote.
• While Raw Epazote contains 9.4 times more Fat and 5.7 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Epazote have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.