Comparing Nutrients in 500 calories Baked White Potatoes VS Sweeteners, sugar substitute, granulated, brown

Weight per 500 calories

• Baked White Potatoes: 544g
• Sweeteners, sugar substitute, granulated, brown: 144g

Sweeteners, sugar substitute, granulated, brown have 3.8 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 Sweeteners, sugar substitute, granulated, brown?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%

Macro Nutrients

	Baked White Potatoes	Sweeteners, sugar substitute, granulated, brown	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	NA	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	94% 122g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	8% 5.8g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0g	g per day for Men 19-50 years
Fiber	30% 11.4g	2.28% 0.86g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweeteners, sugar substitute, granulated, brown	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	1.66% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	2.3% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	1.66% 0.022mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweeteners, sugar substitute, granulated, brown	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	127% 1267mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	1.12% 0.01mg	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	2.9% 0.23mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	2.06% 8.65mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	1.38% 0.032mg	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	1.65% 11.5mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	1.65% 56mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	55% 824mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	0.52% 0.058mg	11mg per day for Men 19-50 years
Water	11% 410g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Sweeteners, sugar substitute, granulated, brown:

• Baked Whole White Potatoes have 12.1 times more Vitamin B1, 10.8 times more Vitamin B2, 18.1 times more Vitamin B5 and 53.1 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 500 calories for Baked White Potatoes vs Sweeteners, sugar substitute, granulated, brown:

• Baked Whole White Potatoes have 68.4 times more Copper, 15.1 times more Iron, 17 times more Magnesium, 32.4 times more Manganese, 35.4 times more Phosphorus, 52.6 times more Potassium, 33 times more Zinc and 31.1 times more Water than Sweeteners, sugar substitute, granulated, brown.
• While Sweeteners, sugar substitute, granulated, brown contain 23.3 times more Calcium and 21.7 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.4 times more Sugars, 13.2 times more Fiber and 3.8 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Baked Whole White Potatoes and Sweeteners, sugar substitute, granulated, brown have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Sweeteners, sugar substitute, granulated, brown have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.