Comparing Nutrients in 500 calories Baked Red Potatoes VS Sour Cucumber Pickles

Weight per 500 calories

• Baked Red Potatoes: 575g
• Sour Cucumber Pickles: 4546g

Baked Red Potatoes have 7.9 times more energy per 100g than Sour Cucumber Pickles. It has average energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Baked Red Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	9.1% 1.55g	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	79% 103g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	66.5% 48g	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	144% 54.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	50.5% 455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	34.5% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	31.5% 0.41mg	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	11.4% 45.5μg	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	50.5% 45.5mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1780% 2136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	429% 3.86mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	21.7% 0.5mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3661% 54909mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	12% 441g	116% 4276g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Sour Cucumber Pickles:

• Baked Whole Red Potatoes have more Vitamin B1, more Vitamin B3, 3 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.6 times more Vitamin C than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 79.1 times more Vitamin A, 1.6 times more Vitamin B2, 8.9 times more Vitamin E and 132.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sour Cucumber Pickles have similar amounts of Vitamin B5 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Sour Cucumber Pickles:

• Baked Whole Red Potatoes have more Calcium, 2 times more Manganese, 3 times more Potassium and 2.5 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 3.9 times more Copper, 4.5 times more Iron, 1.5 times more Phosphorus, 796.2 times more Sodium and 9.7 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sour Cucumber Pickles have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sour Cucumber Pickles contain 10.5 times more Fat, 10.3 times more Saturated Fat, 24.3 times more Omega 3, 5.5 times more Omega 6, 5.9 times more Sugars and 5.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sour Cucumber Pickles have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.