Comparing Nutrients in 500 calories Baked White Potatoes VS Russian Salad Dressing

Weight per 500 calories

• Baked White Potatoes: 544g
• Russian Salad Dressing: 141g

Russian Salad Dressing has 3.9 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 Russian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	Baked White Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	34.6% 45g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	34.3% 25g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	1.74% 0.97g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	10.5% 0.14mg	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	1.76% 7.04μg	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	9.4% 8.45mg	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	31% 4.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	9.08% 0.082mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	3.35% 14mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	3.86% 0.089mg	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	4.02% 28mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	106% 1596mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	11% 410g	1.47% 54.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Russian Salad Dressing:

• Baked Whole White Potatoes have 6.4 times more Vitamin B1, 3.6 times more Vitamin B2, 9.9 times more Vitamin B3, 3.7 times more Vitamin B5, 8.4 times more Vitamin B6, 29.3 times more Vitamin B9 and 8.1 times more Vitamin C than Russian Salad Dressing.
• While Russian Salad Dressing contains 21.5 times more Vitamin E and 5.2 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Russian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Russian Salad Dressing:

• Baked Whole White Potatoes have 3 times more Calcium, 8.4 times more Copper, 4.1 times more Iron, 10.4 times more Magnesium, 11.6 times more Manganese, 14.5 times more Phosphorus, 12.1 times more Potassium, 6.1 times more Zinc and 7.6 times more Water than Russian Salad Dressing.
• While Russian Salad Dressing contains 41.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Russian Salad Dressing have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 2.5 times more Carbohydrate, 11.6 times more Fiber and 11.7 times more Protein than Russian Salad Dressing.
• While Russian Salad Dressing contains 45.2 times more Fat, 15.5 times more Saturated Fat, 30.1 times more Omega 3, 69.2 times more Omega 6 and 3 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Russian Salad Dressing have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Russian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.