Comparing Nutrients in 500 calories Baked Red Potatoes VS Yellow Canned Hominy

Weight per 500 calories

• Baked Red Potatoes: 575g
• Yellow Canned Hominy: 694g

Baked Red Potatoes have 1.2 times more energy per 100g than Yellow Canned Hominy. It has average energy density when compared to other foods. Yellow Canned Hominy having average energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Yellow Canned Hominy?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Yellow Canned Hominy	8%	11%	81%

Macro Nutrients

	Baked Red Potatoes	Yellow Canned Hominy	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	16% 2.7g	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	76% 99g	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	45.7% 17.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Yellow Canned Hominy	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	1.74% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	2.67% 0.035mg	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	1.74% 6.94μg	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	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	Yellow Canned Hominy	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	6.94% 69.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	23% 0.21mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	21% 0.49mg	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	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	1.84% 62.5mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	160% 2396mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	66.3% 7.3mg	11mg per day for Men 19-50 years
Water	12% 441g	15.5% 573g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Yellow Canned Hominy Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Yellow Canned Hominy?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Yellow Canned Hominy:

• 500 calories of Baked Red Potatoes have 19.9 times more Vitamin B1, 6.9 times more Vitamin B2, 40 times more Vitamin B3, 1.8 times more Vitamin B5, 35.1 times more Vitamin B6, 22.3 times more Vitamin B9 and more Vitamin C than Yellow Canned Hominy.
• 500 calories of Yellow Canned Hominy have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Yellow Canned Hominy have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Yellow Canned Hominy:

• 500 calories of Baked Red Potatoes have 4.8 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus and 50.1 times more Potassium than Yellow Canned Hominy.
• While 500 kcal of Yellow Canned Hominy contain 34.7 times more Sodium, 3.2 times more Zinc and 1.3 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Yellow Canned Hominy contain similar levels of Iron per 500 calories.
• 500 calories of Yellow Canned Hominy lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Yellow Canned Hominy lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.3 times more Protein than Yellow Canned Hominy.
• While 500 kcal of Yellow Canned Hominy contain 9.5 times more Omega 6 and 1.7 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Yellow Canned Hominy offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Yellow Canned Hominy provide inadequate amounts of Omega 3 in 500 calories.