Comparing Nutrients in 500 calories Baked White Potatoes VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Weight per 500 calories

• Baked White Potatoes: 544g
• Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2: 1613g

Baked White Potatoes have 3 times more energy per 100g than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2. It has average energy density when compared to other foods. Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Baked White Potatoes	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	34.6% 33.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	105% 33.6g	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	36.2% 47g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	55.6% 40.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	113% 1016μg	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	NA	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	840% 20μg	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	113% 677IU	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	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	303% 3032mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	0% 0mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	0% 0mg	11mg per day for Men 19-50 years
Water	11% 410g	41.2% 1525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Baked Whole White Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 187 times more Vitamin A, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Baked Whole White Potatoes have more Copper, more Magnesium, more Phosphorus, 9.6 times more Potassium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 55.8 times more Calcium, 1.4 times more Iron, 8.1 times more Sodium and 3.7 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have more Omega 3, 2.4 times more Carbohydrate, more Fiber and 3.4 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 41.2 times more Fat, 154.5 times more Saturated Fat and 4.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.