Comparing Nutrients in 500 calories Baked Red Potatoes VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 500 calories

• Baked Red Potatoes: 575g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 305g

Spaghetti, protein-fortified, cooked, enriched (n x 6.25) has 1.9 times more energy per unit of mass than Baked Whole Red Potatoes, which is above average 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 Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Baked Red Potatoes	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	1.54% 0.26g	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	72.4% 94g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	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	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	15% 0.2mg	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	62.5% 250μg	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	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	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	28.5% 0.26mg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	55.3% 1.27mg	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	21.8% 152mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	3.77% 128mg	3400mg per day for Men 19-50 years
Selenium	NA	140% 77μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1% 15.2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	12% 441g	4.92% 182g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 calories of Baked Red Potatoes have 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 6.2 times more Vitamin B6 and more Vitamin C than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• 500 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 calories of Baked Red Potatoes have 3.9 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2.7 times more Phosphorus, 24.5 times more Potassium, 1.5 times more Zinc and 2.4 times more Water than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.3 times more Manganese than Baked Whole Red Potatoes.
• 500 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.7 times more Fiber than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Whole Red Potatoes as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.