Comparing Nutrients in 500 calories Baked Red Potatoes VS Cottonseed Oil French Salad Dressing

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cottonseed Oil French Salad Dressing: 79.2g

Home Recipe of French Salad Dressing with Cottonseed Oil has 7.3 times more energy per unit of mass than Baked Whole Red Potatoes, which is very 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 Cottonseed Oil French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cottonseed Oil French Salad Dressing	0%	98%	2%

Macro Nutrients

	Baked Red Potatoes	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	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	2.07% 2.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	NA	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	0.14% 0.079g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cottonseed Oil French Salad Dressing	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	0.48% 4.75mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	NA	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	NA	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	0.34% 2.38mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	0.56% 19mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.27μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	34.8% 521mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	12% 441g	0.52% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cottonseed Oil French Salad Dressing:

• Baked Whole Red Potatoes have 52.2 times more Vitamin B1, 18.1 times more Vitamin B2, 89 times more Vitamin B3 and more Vitamin C than Home Recipe of French Salad Dressing with Cottonseed Oil.
• Both Baked Whole Red Potatoes as well as Home Recipe of French Salad Dressing with Cottonseed Oil have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cottonseed Oil French Salad Dressing:

• Baked Whole Red Potatoes have 10.9 times more Calcium, 25.4 times more Iron, 174.1 times more Phosphorus, 164.7 times more Potassium and 23 times more Water than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 7.6 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 41.8 times more Carbohydrate, more Fiber and 166.8 times more Protein than Home Recipe of French Salad Dressing with Cottonseed Oil.
• While Home Recipe of French Salad Dressing with Cottonseed Oil contains 64.5 times more Fat and 62.7 times more Saturated Fat than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Home Recipe of French Salad Dressing with Cottonseed Oil have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Home Recipe of French Salad Dressing with Cottonseed Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.