Comparing Nutrients in 500 calories Baked Red Potatoes VS Toppings, nuts in syrup

Weight per 500 calories

• Baked Red Potatoes: 575g
• Toppings, nuts in syrup: 112g

Toppings, nuts in syrup have 5.1 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 Toppings, nuts in syrup?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Baked Red Potatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	25.3% 24.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	74% 12.6g	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	50% 65g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	56.5% 41g	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	6.76% 2.57g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Toppings, nuts in syrup	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	15.3% 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	7.25% 29μg	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	0.37% 0.33mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0.84% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	67% 0.6mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	14.3% 60.3mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	58.6% 1.35mg	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% 132mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	4.26% 2.34μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	12% 441g	0.44% 16.4g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Toppings, Nuts In Syrup Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Toppings, nuts in syrup?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Toppings, nuts in syrup:

• 500 calories of Baked Red Potatoes have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 22 times more Vitamin B3, 8.5 times more Vitamin B5, 6.1 times more Vitamin B6, 5.3 times more Vitamin B9, 216.3 times more Vitamin C and 16 times more Vitamin K than Toppings, nuts in syrup.
• 500 calories of Toppings, nuts in syrup have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Toppings, nuts in syrup:

• 500 calories of Baked Red Potatoes have 1.7 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 3.1 times more Phosphorus, 18.6 times more Potassium, 2 times more Zinc and 26.9 times more Water than Toppings, nuts in syrup.
• While 500 kcal of Toppings, nuts in syrup contain 1.4 times more Manganese than Baked Whole Red Potatoes.
• 500 calories of Toppings, nuts in syrup lack sufficient amounts of Potassium
• Both Baked Whole Red Potatoes as well as Toppings, nuts in syrup 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 Carbohydrate, 4 times more Fiber and 2.6 times more Protein than Toppings, nuts in syrup.
• While 500 kcal of Toppings, nuts in syrup contain 28.5 times more Fat, 31.3 times more Omega 3, 44.8 times more Omega 6 and 5 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Toppings, nuts in syrup offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Toppings, nuts in syrup provide inadequate amounts of Fiber and Protein