Comparing Nutrients in 500 calories Baked White Potatoes VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Weight per 500 calories

• Baked White Potatoes: 544g
• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked: 98g

Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 5.5 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.

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Pie crust, standard-type, frozen, ready-to-bake, enriched, baked?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	28.5% 9.13g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	19.2% 3.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	5.74% 4.16g	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	8.55% 3.25g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	3.4% 0.044mg	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	16.7% 67μg	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	3.54% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	6.4% 7.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	10.6% 0.095mg	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	34.4% 2.76mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	4% 16.7mg	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	11.5% 80.7mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	30.6% 460mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	4.56% 0.5mg	11mg per day for Men 19-50 years
Water	11% 410g	0.19% 7.07g	3700g per day for Men 19-50 years

Baked White Potatoes VS Pie Crust, Standard-type, Frozen, Ready-to-bake, Enriched, Baked Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Pie crust, standard-type, frozen, ready-to-bake, enriched, baked?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 500 calories of Baked White Potatoes have 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, 4.6 times more Vitamin B5, 25.9 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Baked White Potatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked 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 Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 500 calories of Baked White Potatoes have 7.2 times more Copper, 1.3 times more Iron, 8.8 times more Magnesium, 5.1 times more Phosphorus, 26.3 times more Potassium, 3.8 times more Zinc and 58 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 500 kcal of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 2.5 times more Selenium and 12.1 times more Sodium than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes lack sufficient amounts of Selenium
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked White Potatoes have 2.1 times more Carbohydrate, 2 times more Sugars, 3.5 times more Fiber and 1.8 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 500 kcal of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 34.5 times more Fat, 42 times more Saturated Fat and 12.3 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked White Potatoes provide inadequate amounts of Omega 6
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked provide inadequate amounts of Fiber
• Both Baked Whole White Potatoes as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked provide inadequate amounts of Omega 3 in 500 calories.