Comparing Nutrients in 500 calories Baked White Potatoes VS Prepared With Tap Water Brewed Coffee

Weight per 500 calories

• Baked White Potatoes: 544g
• Prepared With Tap Water Brewed Coffee: 50000g

Baked White Potatoes have 92 times more energy per 100g than Prepared With Tap Water Brewed Coffee. It has average energy density when compared to other foods. Prepared With Tap Water Brewed Coffee having very low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Prepared With Tap Water Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Prepared With Tap Water Brewed Coffee	73%	27%	0%

Macro Nutrients

	Baked White Potatoes	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.13% 1g	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	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0g	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	107% 60g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Prepared With Tap Water Brewed Coffee	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	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	2923% 38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	597% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	2540% 127mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	38.5% 0.5mg	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	250% 1000μg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Prepared With Tap Water Brewed Coffee	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1134% 45350μg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	357% 1500mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	500% 11.5mg	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	58.2% 408mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	721% 24500mg	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	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	11% 410g	1343% 49695g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Prepared With Tap Water Brewed Coffee:

• Baked Whole White Potatoes have 2.3 times more Vitamin B6 and more Vitamin C than Prepared With Tap Water Brewed Coffee.
• While Prepared With Tap Water Brewed Coffee contains 26.8 times more Vitamin B1, 162.6 times more Vitamin B2, 11.5 times more Vitamin B3, 61 times more Vitamin B5, 4.8 times more Vitamin B9, 23 times more Vitamin E and 3.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Prepared With Tap Water Brewed Coffee:

• Prepared With Tap Water Brewed Coffee contains 18.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 10.2 times more Magnesium, 11.2 times more Manganese, 3.7 times more Phosphorus, 8.3 times more Potassium, 26.3 times more Sodium, 5.3 times more Zinc and 121.2 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have more Omega 3, more Carbohydrate, more Sugars and more Fiber than Prepared With Tap Water Brewed Coffee.
• While Prepared With Tap Water Brewed Coffee contains 12.3 times more Fat and 5.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Prepared With Tap Water Brewed Coffee have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Prepared With Tap Water Brewed Coffee have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.