Comparing Nutrients in 500 calories Baked White Potatoes VS Snack, Pretzel, hard chocolate coated

Weight per 500 calories

• Baked White Potatoes: 544g
• Snack, Pretzel, hard chocolate coated: 107g

Snack, Pretzel, hard chocolate coated has 5.1 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 Snack, Pretzel, hard chocolate coated?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Baked White Potatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	29% 9.2g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	57.7% 75g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	57.3% 41.5g	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	9.86% 3.75g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	2.97% 26.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	2.55% 0.033mg	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	20% 79.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.3% 0.34μg	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	4.43% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	9.9% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.056% 2.25μg	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% 2.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	8.92% 37.5mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	21% 0.48mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	28.2% 15.5μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	35.3% 529mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	11% 410g	0.089% 3.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Snack, Pretzel, hard chocolate coated:

• Baked Whole White Potatoes have 3.2 times more Vitamin B3, 5.3 times more Vitamin B5, 34.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 1.2 times more Vitamin K than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Snack, Pretzel, hard chocolate coated:

• Baked Whole White Potatoes have 2.5 times more Copper, 1.3 times more Iron, 3.9 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 13.9 times more Potassium, 1.3 times more Zinc and 125.1 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 2.8 times more Calcium, 5.7 times more Selenium and 13.9 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, 3 times more Fiber and 1.5 times more Protein than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 23.2 times more Fat, 42.4 times more Saturated Fat, 3.9 times more Omega 3, 10.1 times more Omega 6 and 5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snack, Pretzel, hard chocolate coated have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.