Comparing Nutrients in 500 calories Puddings, vanilla, ready-to-eat VS Baked White Potatoes

Weight per 500 calories

• Puddings, vanilla, ready-to-eat: 385g
• Baked White Potatoes: 544g

Puddings, vanilla, ready-to-eat have 1.4 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	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	1.97% 0.33g	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	0% 0g	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	% 0g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 58.5g	% 2.17g	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.85% 7.7μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.62% 0.073mg	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	1.92% 7.7μg	51.6% 207μg	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% 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	7.7% 1.15mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.92% 2.3μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19% 188mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	4.33% 0.35mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	3.66% 15.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	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	22.5% 158mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.45% 276g	11% 410g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat have more Vitamin B12 and 5.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Vitamin B1, 37.9 times more Vitamin B3, 3.5 times more Vitamin B5, 15.7 times more Vitamin B6, 26.8 times more Vitamin B9, 89 times more Vitamin C and 6.4 times more Vitamin K than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Puddings, vanilla, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Puddings, vanilla, ready-to-eat have 3.5 times more Calcium and 17.4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10 times more Copper, 10 times more Iron, 9.5 times more Magnesium, 24.3 times more Manganese, 2.6 times more Phosphorus, 11.8 times more Potassium, 3.1 times more Zinc and 1.5 times more Water than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, vanilla, ready-to-eat have 17.8 times more Fat, 18 times more Saturated Fat and 7.8 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 1.3 times more Carbohydrate, more Fiber and 2 times more Protein than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Puddings, vanilla, ready-to-eat as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.