Comparing Nutrients in 500 calories Baked Red Potatoes VS Puddings, vanilla, dry mix, instant

Weight per 500 calories

• Baked Red Potatoes: 575g
• Puddings, vanilla, dry mix, instant: 133g

Puddings, vanilla, dry mix, instant have 4.3 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.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Puddings, vanilla, dry mix, instant?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Baked Red Potatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0.083% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.07% 0.012g	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	95% 123g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	170% 123g	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	0% 0g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.15% 1.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0.22% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	2.86% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	0.69% 0.034mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	0.2% 0.003mg	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% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.1% 0.027μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	0% 0mg	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	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	13.7% 0.12mg	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	0.17% 0.013mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	0.32% 1.33mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	0% 0mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	NA	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	124% 1857mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	0.72% 0.08mg	11mg per day for Men 19-50 years
Water	12% 441g	0.093% 3.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Puddings, vanilla, dry mix, instant:

• Baked Whole Red Potatoes have 156 times more Vitamin B1, 7.7 times more Vitamin B2, 1151.9 times more Vitamin B3, 56.8 times more Vitamin B5, 459.3 times more Vitamin B6, more Vitamin B9, more Vitamin C and 121.3 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• Both Baked Whole Red Potatoes as well as Puddings, vanilla, dry mix, instant 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 Puddings, vanilla, dry mix, instant:

• Baked Whole Red Potatoes have 3.3 times more Calcium, 8.1 times more Copper, 303.3 times more Iron, 121.3 times more Magnesium, more Manganese, 196.8 times more Potassium, 28.9 times more Zinc and 127.8 times more Water than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 2.3 times more Phosphorus and 26.9 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 65 times more Omega 3, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• While Puddings, vanilla, dry mix, instant contain 15 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Puddings, vanilla, dry mix, instant have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.