Comparing Nutrients in 500 calories Baked White Potatoes VS Meatless Bacon Bits

Weight per 500 calories

• Baked White Potatoes: 544g
• Meatless Bacon Bits: 105g

Meatless Bacon Bits have 5.2 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Meatless Bacon Bits?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Meatless Bacon Bits	27%	49%	24%

Macro Nutrients

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	97% 1.55g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	74.6% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	23% 30g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	0% 0g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	28% 10.7g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	5.66% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	6.46% 0.084mg	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	51.6% 207μg	33.4% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52.5% 1.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	2.2% 2mg	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	1.45% 0.22mg	48.3% 7.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Meatless Bacon Bits	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	63% 0.57mg	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	43.5% 3.48mg	9.45% 0.76mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	NA	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	58.2% 408mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	4.48% 152mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	14% 7.77μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	124% 1859mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	11% 410g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Meatless Bacon Bits:

• Baked Whole White Potatoes have 3.2 times more Vitamin B2, 4.9 times more Vitamin B3, 13.6 times more Vitamin B6, 1.5 times more Vitamin B9, 34.3 times more Vitamin C and more Vitamin K than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 2.4 times more Vitamin B1, more Vitamin B12 and 33.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Meatless Bacon Bits have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Meatless Bacon Bits:

• Baked Whole White Potatoes have 1.2 times more Copper, 4.6 times more Iron, 1.5 times more Magnesium, 1.8 times more Phosphorus, 19.4 times more Potassium and 48.8 times more Water than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 2 times more Calcium, 2.9 times more Selenium and 48.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Meatless Bacon Bits have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 3.8 times more Carbohydrate and more Sugars than Meatless Bacon Bits.
• While Meatless Bacon Bits contain 33.4 times more Fat, 19.6 times more Saturated Fat, 19.1 times more Omega 3, 47.6 times more Omega 6 and 2.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Meatless Bacon Bits have similar amounts of Energy and Fiber per 500 kcal.
• Both Baked Whole White Potatoes as well as Meatless Bacon Bits have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.