Comparing Nutrients in 500 calories Baked White Potatoes VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 500 calories

• Baked White Potatoes: 544g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 5.4 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Baked White Potatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	49.4% 64g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	25% 18g	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	% 18g	g per day for Men 19-50 years
Fiber	30% 11.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	5.83% 0.076mg	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	16.2% 65μg	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	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	24.7% 0.22mg	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	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	56% 1.3mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	11% 410g	0.12% 4.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Baked Whole White Potatoes have 1.4 times more Vitamin B1, 2.6 times more Vitamin B3, 11.7 times more Vitamin B5, 15.1 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 8.5 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B2 per 500 kcal.
• Both Baked Whole White Potatoes as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Baked Whole White Potatoes have 1.9 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 6.4 times more Magnesium, 3.5 times more Phosphorus, 26.2 times more Potassium, 1.5 times more Zinc and 94 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Manganese and 12.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.4 times more Omega 3, 1.8 times more Carbohydrate, 6 times more Fiber and 2.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 30.4 times more Fat, 22.9 times more Saturated Fat, 6 times more Omega 6 and 2.2 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.