Comparing Nutrients in 500 calories Baked White Potatoes VS Tangerines, (mandarin oranges), canned, juice pack, drained

Weight per 500 calories

• Baked White Potatoes: 544g
• Tangerines, (mandarin oranges), canned, juice pack, drained: 1316g

Baked White Potatoes have 2.4 times more energy per 100g than Tangerines, (mandarin oranges), canned, juice pack, drained. It has average energy density when compared to other foods. Tangerines, (mandarin oranges), canned, juice pack, drained having low energy density.

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Tangerines, (mandarin oranges), canned, juice pack, drained?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Baked White Potatoes	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.16% 0.053g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.82% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	0.39% 0.066g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	95% 124g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	150% 109g	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	41.6% 15.8g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	17.6% 9.87g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	96% 868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	96% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	43.5% 0.57mg	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	16.4% 65.8μg	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	496% 446mg	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	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	60% 0.54mg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	NA	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	52.6% 1789mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	4.4% 65.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	63.4% 6.97mg	11mg per day for Men 19-50 years
Water	11% 410g	32% 1178g	3700g per day for Men 19-50 years

Baked White Potatoes VS Tangerines, (mandarin Oranges), Canned, Juice Pack, Drained Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Tangerines, (mandarin oranges), canned, juice pack, drained?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 500 calories of Baked White Potatoes have 1.4 times more Vitamin B3, 2 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 500 kcal of Tangerines, (mandarin oranges), canned, juice pack, drained contain 159.8 times more Vitamin A, 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 6.5 times more Vitamin C and 9.1 times more Vitamin E than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 500 calories of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin K
• Both Baked Whole White Potatoes as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked White Potatoes vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 500 calories of Baked White Potatoes have 1.3 times more Copper, 2.8 times more Phosphorus and 1.7 times more Potassium than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 500 kcal of Tangerines, (mandarin oranges), canned, juice pack, drained contain 2.9 times more Calcium, 3.7 times more Zinc and 2.9 times more Water than Baked Whole White Potatoes.
• Both Baked White Potatoes and Tangerines, (mandarin oranges), canned, juice pack, drained contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Baked White Potatoes lack sufficient amounts of Calcium
• Both Baked Whole White Potatoes as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Tangerines, (mandarin oranges), canned, juice pack, drained contain 13.1 times more Sugars and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked White Potatoes and Tangerines, (mandarin oranges), canned, juice pack, drained offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Baked Whole White Potatoes as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.