Comparing Nutrients in 500 calories Baked Red Potatoes VS Van's, Gluten Free, Totally Original Pancakes

Weight per 500 calories

• Baked Red Potatoes: 575g
• Van's, Gluten Free, Totally Original Pancakes: 233g

Van's, Gluten Free, Totally Original Pancakes have 2.5 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.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Van's, Gluten Free, Totally Original Pancakes?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Baked Red Potatoes	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	42.3% 0.68g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	72% 94g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	13% 9.44g	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	1.38% 1g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 7.65g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	9.18% 3.5g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	7.16% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	22.5% 3.6mg	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	13.4% 0.17mg	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	5.23% 21μg	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	NA	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	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	28% 0.25mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	94% 2.15mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	12% 441g	3.16% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Van's, Gluten Free, Totally Original Pancakes:

• Baked Whole Red Potatoes have 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 2.5 times more Vitamin B3, 7 times more Vitamin B6 and 7.4 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

Comparing minerals per 500 calories for Baked Red Potatoes vs Van's, Gluten Free, Totally Original Pancakes:

• Baked Whole Red Potatoes have 3.9 times more Copper, 2.5 times more Iron, 2 times more Magnesium, 10.6 times more Potassium, 1.8 times more Zinc and 3.8 times more Water than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 1.8 times more Calcium, 2.2 times more Manganese, 1.7 times more Phosphorus and 11.2 times more Sodium than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.2 times more Carbohydrate, 3 times more Fiber and 1.7 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 12.3 times more Fat, 7.9 times more Omega 3 and 7.8 times more Omega 6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Energy and Sugars per 500 kcal.
• Both Baked Whole Red Potatoes as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.