Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat free VS Baked White Potatoes

Weight per 500 calories

• Puddings, chocolate, ready-to-eat, fat free: 538g
• Baked White Potatoes: 544g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat, fat free or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	1.85% 5.38mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	88% 115g	130g per day for Men 19-50 years
Sugars	117% 84.7g	11.5% 8.3g	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	NA	2.7% 1.96g	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	88.2% 1.15mg	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	4.03% 16μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.6% 0.81μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76% 68.5mg	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	0% 0mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Baked White Potatoes	Recommended Dietary Allowance
Calcium	21% 210mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	76.7% 0.69mg	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	114% 9.1mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	44.7% 1.03mg	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	41.5% 290mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	55% 828mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 410g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat, fat free vs Baked White Potatoes:

• Puddings, chocolate, ready-to-eat, fat free have 1.7 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Vitamin B1, 17.8 times more Vitamin B3, 2.6 times more Vitamin B5, 13.3 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin C and 27.3 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat, fat free vs Baked White Potatoes:

• Puddings, chocolate, ready-to-eat, fat free have 3.9 times more Calcium, 2.6 times more Iron, 3.2 times more Selenium and 21.8 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 2.6 times more Potassium than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Baked Whole White Potatoes have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat, fat free have 10.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 7.1 times more Fiber than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.