Comparing Nutrients in 500 calories Baked Red Potatoes VS Snacks, pita chips, salted

Weight per 500 calories

• Baked Red Potatoes: 575g
• Snacks, pita chips, salted: 109g

Snacks, pita chips, salted have 5.3 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.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Snacks, pita chips, salted?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Baked Red Potatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	6.77% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	13% 2.2g	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	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	7.2% 5.2g	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	2.04% 1.48g	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	% 0.9g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 0g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	11% 4.16g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Snacks, pita chips, salted	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	9.17% 0.12mg	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% 148μg	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	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	50.5% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.003% 0.11μg	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	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	9.64% 40.5mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	31.2% 0.72mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	NA	66% 36.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	62.3% 934mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	12% 441g	0.059% 2.2g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Snacks, Pita Chips, Salted Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Snacks, pita chips, salted?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Snacks, pita chips, salted:

• 500 calories of Baked Red Potatoes have 3.6 times more Vitamin B5, 10.2 times more Vitamin B6, more Vitamin C and 12.3 times more Vitamin K than Snacks, pita chips, salted.
• While 500 kcal of Snacks, pita chips, salted contain 1.5 times more Vitamin B1 and 16.5 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, pita chips, salted provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 500 calories of Snacks, pita chips, salted have insufficient amounts of Vitamin B6, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Snacks, pita chips, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Snacks, pita chips, salted:

• 500 calories of Baked Red Potatoes have 6.5 times more Copper, 4 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus, 22.2 times more Potassium, 2.2 times more Zinc and 201.4 times more Water than Snacks, pita chips, salted.
• While 500 kcal of Snacks, pita chips, salted contain 13.5 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, pita chips, salted contain similar levels of Iron per 500 calories.
• 500 calories of Snacks, pita chips, salted lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Snacks, pita chips, salted 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 Carbohydrate, 1.6 times more Sugars and 2.5 times more Fiber than Snacks, pita chips, salted.
• While 500 kcal of Snacks, pita chips, salted contain 19.3 times more Fat and 7.9 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Snacks, pita chips, salted offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Snacks, pita chips, salted provide inadequate amounts of Omega 3 in 500 calories.