Comparing Nutrients in 500 calories Baked Red Potatoes VS Jellies

Weight per 500 calories

• Baked Red Potatoes: 575g
• Jellies: 188g

Jellies have 3.1 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Jellies?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Jellies	0%	0%	100%

Macro Nutrients

	Baked Red Potatoes	Jellies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.039% 0.038g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.029% 0.009g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.033% 0.006g	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	101% 131g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	133% 96g	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	4.95% 1.88g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Jellies	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	0.16% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	3.76% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	0.42% 0.068mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	2.9% 0.038mg	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	0.94% 3.76μg	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	1.88% 1.7mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0.47% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Jellies	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	2.3% 0.021mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.43% 137μg	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	4.46% 0.36mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	10.8% 0.25mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	NA	1.37% 0.75μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.76% 56.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	0.51% 0.056mg	11mg per day for Men 19-50 years
Water	12% 441g	1.5% 56g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Jellies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Jellies?

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

• 500 calories of Baked Red Potatoes have 220.1 times more Vitamin B1, 5.9 times more Vitamin B2, 135.5 times more Vitamin B3, 5.3 times more Vitamin B5, 32.4 times more Vitamin B6, 41.3 times more Vitamin B9, 42.8 times more Vitamin C and 28.5 times more Vitamin K than Jellies.
• 500 calories of Jellies have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Jellies have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Baked Red Potatoes have 48.4 times more Copper, 11.3 times more Iron, 14.3 times more Magnesium, 4 times more Manganese, 36.7 times more Phosphorus, 30.9 times more Potassium, 40.8 times more Zinc and 7.9 times more Water than Jellies.
• 500 calories of Jellies lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Jellies lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 5.5 times more Fiber and 46.9 times more Protein than Jellies.
• While 500 kcal of Jellies contain 11.7 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Jellies offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Jellies provide inadequate amounts of Fiber and Protein
• Both Baked Whole Red Potatoes as well as Jellies provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.