Comparing Nutrients in 500 calories Baked Red Potatoes VS Pie, apple, commercially prepared, enriched flour

Weight per 500 calories

• Baked Red Potatoes: 575g
• Pie, apple, commercially prepared, enriched flour: 211g

Pie, apple, commercially prepared, enriched flour has 2.7 times more energy per unit of mass than Baked Whole Red Potatoes, which is above average in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Pie, apple, commercially prepared, enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Baked Red Potatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	25% 8g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	25.6% 4.36g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	45.5% 33g	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	8.9% 3.38g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	4.92% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	3.47% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	6.17% 0.08mg	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	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.88% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	7.5% 6.75mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	6.15% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	10.8% 0.097mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	3.5% 14.8mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	16.7% 0.38mg	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	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	12% 441g	2.98% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Pie, apple, commercially prepared, enriched flour:

• Baked Whole Red Potatoes have 7 times more Vitamin B1, 5 times more Vitamin B2, 16.5 times more Vitamin B3, 7.8 times more Vitamin B5, 15.2 times more Vitamin B6, 2.7 times more Vitamin B9, 10.7 times more Vitamin C and 2.2 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 11.7 times more Vitamin A and 7 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Pie, apple, commercially prepared, enriched flour:

• Baked Whole Red Potatoes have 2.2 times more Calcium, 10.3 times more Copper, 4.2 times more Iron, 10.9 times more Magnesium, 2.6 times more Manganese, 8.2 times more Phosphorus, 22.8 times more Potassium, 6.8 times more Zinc and 4 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 6.1 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.6 times more Carbohydrate, 3.1 times more Fiber and 3.3 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 26.9 times more Fat, 34.8 times more Saturated Fat, 3 times more Omega 3, 15.5 times more Omega 6 and 4 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Pie, apple, commercially prepared, enriched flour have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.