Comparing Nutrients in 500 calories Baked White Potatoes VS Strawberries

Weight per 500 calories

• Baked White Potatoes: 544g
• Strawberries: 1563g

Baked White Potatoes have 2.9 times more energy per 100g than Strawberries. It has average energy density when compared to other foods. Raw Strawberries having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Strawberries	7%	7%	86%

Macro Nutrients

	Baked White Potatoes	Strawberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	8.27% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	92% 120g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	105% 76.4g	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	52.6% 38g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 7.34g	g per day for Men 19-50 years
Fiber	30% 11.4g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Strawberries	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	1.74% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.9% 2.97μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 207μg	94% 375μg	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	1021% 919mg	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	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	28.6% 34.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Strawberries	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68.8μg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	262% 6.03mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	70.3% 2391mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	11% 410g	38.4% 1421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Strawberries:

• Baked Whole White Potatoes have 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Strawberries.
• While Raw Strawberries contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B9, 13.4 times more Vitamin C, 20.8 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Strawberries have similar amounts of Vitamin B5 per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Strawberries:

• Baked Whole White Potatoes have 1.2 times more Potassium than Raw Strawberries.
• While Raw Strawberries contain 4.6 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 5.9 times more Manganese, 2.3 times more Selenium and 3.5 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Strawberries have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Strawberries contain 12.5 times more Omega 3, 5.3 times more Omega 6, 9.2 times more Sugars, 19.5 times more Fructose and 2.7 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Strawberries have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Strawberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.