Comparing Nutrients in 500 calories Baked White Potatoes VS Carbonated Ginger Ale

Weight per 500 calories

• Baked White Potatoes: 544g
• Carbonated Ginger Ale: 1471g

Baked White Potatoes have 2.7 times more energy per 100g than Carbonated Ginger Ale. It has average energy density when compared to other foods. Carbonated Ginger Ale having low energy density.

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Carbonated Ginger Ale?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Carbonated Ginger Ale	0%	0%	100%

Macro Nutrients

	Baked White Potatoes	Carbonated Ginger Ale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	99% 129g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	181% 131g	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	75% 54.4g	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	% 45.6g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 28g	g per day for Men 19-50 years
Fiber	30% 11.4g	0% 0g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Carbonated Ginger Ale	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	0% 0mg	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	0% 0μg	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	76% 68.5mg	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	1.45% 0.22mg	0% 0mg	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	Carbonated Ginger Ale	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	29.4% 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	43.5% 3.48mg	33% 2.65mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	3.5% 14.7mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	8.3% 0.19mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	0.43% 14.7mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	2.67% 1.47μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	6.86% 103mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	11% 410g	36.3% 1342g	3700g per day for Men 19-50 years

Baked White Potatoes VS Carbonated Ginger Ale Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Carbonated Ginger Ale?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Carbonated Ginger Ale:

• 500 calories of Baked White Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Carbonated Ginger Ale.
• 500 calories of Carbonated Ginger Ale have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Carbonated Ginger Ale have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked White Potatoes vs Carbonated Ginger Ale:

• 500 calories of Baked White Potatoes have 2.6 times more Copper, 1.3 times more Iron, 10 times more Magnesium, 5.4 times more Manganese, more Phosphorus, 201 times more Potassium and 2.6 times more Zinc than Carbonated Ginger Ale.
• While 500 kcal of Carbonated Ginger Ale contain 3.3 times more Water than Baked Whole White Potatoes.
• 500 calories of Carbonated Ginger Ale lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole White Potatoes as well as Carbonated Ginger Ale lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked White Potatoes have more Fiber and more Protein than Carbonated Ginger Ale.
• While 500 kcal of Carbonated Ginger Ale contain 15.7 times more Sugars and 27.8 times more Fructose than Baked Whole White Potatoes.
• Both Baked White Potatoes and Carbonated Ginger Ale offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Carbonated Ginger Ale provide inadequate amounts of Fiber and Protein
• Both Baked Whole White Potatoes as well as Carbonated Ginger Ale provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.