Comparing Nutrients in 500 calories Baked Red Potatoes VS Yellow Plantains

Weight per 500 calories

• Baked Red Potatoes: 575g
• Yellow Plantains: 410g

Raw Yellow Plantains have 1.4 times more energy per unit of mass than Baked Whole Red Potatoes, which is average 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 Yellow Plantains?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Yellow Plantains	4%	2%	94%

Macro Nutrients

	Baked Red Potatoes	Yellow Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.48% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0% 0g	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	99% 71.8g	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	49% 35.4g	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	% 35.6g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0.74g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	18.3% 6.97g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	9.5% 5.33g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	25.5% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	76.3% 0.99mg	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	22.5% 90μg	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	83.8% 75.4mg	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	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Yellow Plantains	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	33.7% 0.3mg	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	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	25.7% 0.59mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	58.7% 1996mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.08% 0.78mg	11mg per day for Men 19-50 years
Water	12% 441g	7.22% 267g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Yellow Plantains Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Red Potatoes have 1.6 times more Vitamin B1, 3.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Yellow Plantains.
• While 500 kcal of Raw Yellow Plantains contain 39.9 times more Vitamin A and 7.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Yellow Plantains provide similar amounts of Vitamin B2 and Vitamin C per 500 calories.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Baked Whole Red Potatoes as well as Raw Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Baked Red Potatoes have 3.3 times more Copper, 1.8 times more Iron, 1.7 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium, 3 times more Zinc and 1.6 times more Water than Yellow Plantains.
• Both Baked Red Potatoes and Yellow Plantains contain similar levels of Magnesium per 500 calories.
• 500 calories of Yellow Plantains lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Raw Yellow Plantains lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.5 times more Fiber and 2.5 times more Protein than Yellow Plantains.
• While 500 kcal of Raw Yellow Plantains contain 8.7 times more Sugars and 14 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Yellow Plantains offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Yellow Plantains provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Raw Yellow Plantains provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.