Comparing Nutrients in 500 calories Baked White Potatoes VS Pineapple, canned, heavy syrup pack, solids and liquids

Weight per 500 calories

• Baked White Potatoes: 544g
• Pineapple, canned, heavy syrup pack, solids and liquids: 641g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Baked White Potatoes or Pineapple, canned, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Pineapple, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Baked White Potatoes	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	100% 129g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	149% 108g	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	63.7% 46g	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	% 48g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 14g	g per day for Men 19-50 years
Fiber	30% 11.4g	13.5% 5.13g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	36.5% 0.47mg	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	8% 32μg	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	52.7% 47.4mg	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	0.43% 0.064mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	1.6% 1.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	8.97% 89.7mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	72% 0.65mg	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	30.4% 2.44mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	24.4% 103mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	301% 6.92mg	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	6.4% 45mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	4.66% 2.56μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 410g	13.7% 506g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Pineapple, canned, heavy syrup pack, solids and liquids:

• Baked Whole White Potatoes have 1.5 times more Vitamin B2, 4.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6, 6.4 times more Vitamin B9, 1.4 times more Vitamin C and 7.6 times more Vitamin K than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 2.2 times more Vitamin B1 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Pineapple, canned, heavy syrup pack, solids and liquids:

• Baked Whole White Potatoes have 1.4 times more Iron, 1.4 times more Magnesium, 9.1 times more Phosphorus, 4.4 times more Potassium and 2.5 times more Zinc than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 1.7 times more Calcium and 6.7 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pineapple, canned, heavy syrup pack, solids and liquids have similar amounts of Copper and Water per 500 kcal.
• Both Baked Whole White Potatoes as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 2.2 times more Fiber and 5.1 times more Protein than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 1.3 times more Omega 3, 13 times more Sugars and 23.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Pineapple, canned, heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.