Comparing Nutrients in 500 calories Baked White Potatoes VS Snacks, tortilla chips, plain, white corn, salted

Weight per 500 calories

• Baked White Potatoes: 544g
• Snacks, tortilla chips, plain, white corn, salted: 106g

Snacks, tortilla chips, plain, white corn, salted have 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 Snacks, tortilla chips, plain, white corn, salted?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Baked White Potatoes	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	65.6% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	55.2% 72g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	1.14% 0.83g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0.83g	g per day for Men 19-50 years
Fiber	30% 11.4g	15% 5.72g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	13.4% 7.52g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Snacks, tortilla chips, plain, white corn, salted	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	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	5.55% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	14.6% 0.19mg	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	3.18% 12.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16% 0.38μg	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	25% 3.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	11.4% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.37% 55μg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	18% 0.41mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	11% 410g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Snacks, tortilla chips, plain, white corn, salted:

• Baked Whole White Potatoes have 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 9.4 times more Vitamin B3, 6.6 times more Vitamin B5, 6 times more Vitamin B6, 16.2 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain more Vitamin B12, 17.2 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Snacks, tortilla chips, plain, white corn, salted:

• Baked Whole White Potatoes have 6.7 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 15.3 times more Potassium, 1.3 times more Zinc and 146.6 times more Water than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 2.1 times more Calcium, 1.7 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 1.6 times more Carbohydrate, 10.1 times more Sugars, 2 times more Fiber and 1.5 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 26.9 times more Fat, 13.7 times more Saturated Fat, 3 times more Omega 3 and 41.9 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Snacks, tortilla chips, plain, white corn, salted have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.