Comparing Nutrients in 500 calories Baked White Potatoes VS Pie, Dutch Apple, Commercially Prepared

Weight per 500 calories

• Baked White Potatoes: 544g
• Pie, Dutch Apple, Commercially Prepared: 172g

Pie, Dutch Apple, Commercially Prepared has 3.2 times more energy per unit of mass than Baked Whole White Potatoes, which is 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, Dutch Apple, Commercially Prepared?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Baked White Potatoes	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	59% 76.8g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	52.4% 38g	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	11% 7.88g	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	% 8.43g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 19g	g per day for Men 19-50 years
Fiber	30% 11.4g	7.26% 2.76g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	3.45% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	8.9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	5.17% 0.067mg	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	9.05% 36.2μg	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	11% 9.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	23.6% 28.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	28.4% 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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	3.3% 13.8mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	17.5% 0.4mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.98% 0.33mg	11mg per day for Men 19-50 years
Water	11% 410g	1.9% 71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Pie, Dutch Apple, Commercially Prepared:

• Baked Whole White Potatoes have 2 times more Vitamin B2, 4.4 times more Vitamin B3, 12.6 times more Vitamin B5, 17.1 times more Vitamin B6, 5.7 times more Vitamin B9 and 7 times more Vitamin C than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 1.3 times more Vitamin B1, 7.6 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Pie, Dutch Apple, Commercially Prepared:

• Baked Whole White Potatoes have 2.3 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 10.6 times more Magnesium, 2.6 times more Manganese, 8.2 times more Phosphorus, 22.6 times more Potassium, 5.8 times more Zinc and 5.8 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 1.4 times more Selenium and 9.1 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.5 times more Carbohydrate, 4.1 times more Fiber and 3.1 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 24.3 times more Fat, 18.3 times more Saturated Fat, 2.5 times more Omega 3, 12.9 times more Omega 6, 4.6 times more Sugars and 4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pie, Dutch Apple, Commercially Prepared have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.