Comparing Nutrients in 500 calories Puddings, vanilla, ready-to-eat VS Baked Potato Flesh

Weight per 500 calories

• Puddings, vanilla, ready-to-eat: 385g
• Baked Potato Flesh: 538g

Puddings, vanilla, ready-to-eat have 1.4 times more energy per 100g than Baked Potato Flesh. It has average energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Puddings, vanilla, ready-to-eat or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.33g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	1.33% 3.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	89% 116g	130g per day for Men 19-50 years
Sugars	90% 65.3g	12.6% 9.14g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 58.5g	NA	g per day for Men 19-50 years
Fiber	0% 0g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.85% 7.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.62% 0.073mg	124% 1.6mg	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	1.92% 7.7μg	12% 48.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	24% 0.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.85% 0.77mg	76.5% 69mg	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	7.7% 1.15mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.92% 2.3μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	19% 188mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	128% 1.16mg	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	4.33% 0.35mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.66% 15.4mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	37.6% 0.87mg	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	22.5% 158mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	7.45% 276g	11% 405g	3700g per day for Men 19-50 years

Puddings, Vanilla, Ready-to-eat VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puddings, vanilla, ready-to-eat or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Puddings, vanilla, ready-to-eat vs Baked Potato Flesh:

• 500 calories of Puddings, vanilla, ready-to-eat have 2.4 times more Vitamin B2 and more Vitamin B12 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 7.7 times more Vitamin B1, 34.2 times more Vitamin B3, 5.1 times more Vitamin B5, 22.1 times more Vitamin B6, 6.3 times more Vitamin B9 and 89.5 times more Vitamin C than Puddings, vanilla, ready-to-eat.
• 500 calories of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Puddings, vanilla, ready-to-eat as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Puddings, vanilla, ready-to-eat vs Baked Potato Flesh:

• 500 calories of Puddings, vanilla, ready-to-eat have 7 times more Calcium and 24.6 times more Sodium than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 16.7 times more Copper, 5.4 times more Iron, 8.7 times more Magnesium, 20.5 times more Manganese, 1.7 times more Phosphorus, 8.4 times more Potassium, 2.5 times more Zinc and 1.5 times more Water than Puddings, vanilla, ready-to-eat.
• 500 calories of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Puddings, vanilla, ready-to-eat as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, vanilla, ready-to-eat have 27 times more Fat, 28 times more Saturated Fat and 7.1 times more Sugars than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Carbohydrate, more Fiber and 1.9 times more Protein than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Baked Potato Flesh offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat provide inadequate amounts of Fiber and Protein
• Both Puddings, vanilla, ready-to-eat as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.