Comparing Nutrients in 500 calories Baked Red Potatoes VS Wheat Germ

Weight per 500 calories

• Baked Red Potatoes: 575g
• Wheat Germ: 139g

Crude Wheat Germ has 4.1 times more energy per unit of mass than Baked Whole Red Potatoes, which is 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 Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Baked Red Potatoes	Wheat Germ	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	62.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	43% 7.34g	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	55.3% 72g	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	48.2% 18.3g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Wheat Germ	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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	139% 1.8mg	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	98% 390μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	123% 1.1mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	803% 18.5mg	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	167% 1169mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	36.4% 1239mg	3400mg per day for Men 19-50 years
Selenium	NA	200% 110μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	155% 17mg	11mg per day for Men 19-50 years
Water	12% 441g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Wheat Germ:

• Baked Whole Red Potatoes have more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 6.3 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crude Wheat Germ have similar amounts of Vitamin B3 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Wheat Germ:

• Baked Whole Red Potatoes have 2.5 times more Potassium and 28.5 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 2.2 times more Iron, 2.1 times more Magnesium, 18.6 times more Manganese, 2.8 times more Phosphorus and 7.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crude Wheat Germ have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 1.6 times more Carbohydrate than Crude Wheat Germ.
• While Crude Wheat Germ contains 15.7 times more Fat, 10.1 times more Saturated Fat, 11.6 times more Omega 3, 26.1 times more Omega 6, 1.8 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Crude Wheat Germ have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.