Comparing Nutrients in 500 calories Baked Red Potatoes VS Rhubarb Frozen Cooked with Sugar

Weight per 500 calories

• Baked Red Potatoes: 575g
• Rhubarb Frozen Cooked with Sugar: 431g

Rhubarb Frozen Cooked with Sugar has 1.3 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.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Rhubarb Frozen Cooked with Sugar?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Rhubarb Frozen Cooked with Sugar	1%	0%	99%

Macro Nutrients

	Baked Red Potatoes	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.19% 0.06g	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	0.63% 0.11g	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	103% 134g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	171% 124g	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	22.7% 8.62g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1.9% 17.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	6.47% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	4.3% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	6.63% 0.086mg	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	5.4% 21.6μg	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	16% 14.2mg	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	5.46% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	75.8% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Rhubarb Frozen Cooked with Sugar	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	13% 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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	12.3% 51.7mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	13.7% 0.31mg	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	4.93% 34.5mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	NA	7.05% 3.88μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.29% 4.3mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.13% 0.34mg	11mg per day for Men 19-50 years
Water	12% 441g	7.9% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Rhubarb Frozen Cooked with Sugar:

• Baked Whole Red Potatoes have 5.3 times more Vitamin B1, 2.9 times more Vitamin B2, 10.6 times more Vitamin B3, 9.1 times more Vitamin B5, 14.1 times more Vitamin B6, 7.2 times more Vitamin B9 and 5.1 times more Vitamin C than Rhubarb Frozen Cooked with Sugar.
• While Rhubarb Frozen Cooked with Sugar contains 1.8 times more Vitamin E and 5.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Rhubarb Frozen Cooked with Sugar:

• Baked Whole Red Potatoes have 8.6 times more Copper, 4.4 times more Iron, 3.1 times more Magnesium, 3.2 times more Manganese, 12 times more Phosphorus, 7.6 times more Potassium, 6.7 times more Zinc and 1.5 times more Water than Rhubarb Frozen Cooked with Sugar.
• While Rhubarb Frozen Cooked with Sugar contains 12.1 times more Calcium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have more Omega 3, 1.2 times more Fiber and 7.9 times more Protein than Rhubarb Frozen Cooked with Sugar.
• While Rhubarb Frozen Cooked with Sugar contains 15.1 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Rhubarb Frozen Cooked with Sugar have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Rhubarb Frozen Cooked with Sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.