Comparing Nutrients in 500 calories Baked Red Potatoes VS Baked Potatoes

Weight per 500 calories

• Baked Red Potatoes: 575g
• Baked Potatoes: 538g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Baked Red Potatoes	Baked Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.37% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.36% 0.23g	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	87.5% 114g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	8.75% 6.34g	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	2.52% 1.83g	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	% 2.37g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 2.15g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	31% 12g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.6% 5.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	129% 1.67mg	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	37.6% 151μg	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	57.3% 51.6mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	8.96% 10.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Baked Potatoes	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	8.06% 80.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	70.5% 0.63mg	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	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	51% 1.18mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	NA	3.9% 2.15μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.6% 53.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	12% 441g	11% 403g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.4 times more Vitamin C and 1.5 times more Vitamin K than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.4 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Whole Baked Potatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

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

• Baked Whole Red Potatoes have 1.6 times more Copper than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 1.6 times more Calcium and 1.4 times more Iron than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Whole Baked Potatoes have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.2 times more Omega 3 and 1.3 times more Sugars than Whole Baked Potatoes.
• Both Baked Whole Red Potatoes and Whole Baked Potatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Baked Whole Red Potatoes as well as Whole Baked Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.