Comparing Nutrients in 500 calories Puddings, vanilla, ready-to-eat, fat free VS Baked Potato Skin

Weight per 500 calories

• Puddings, vanilla, ready-to-eat, fat free: 562g
• Baked Potato Skin: 253g

Baked Potato Skin has 2.2 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, fat free, which is above average in comparison to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.58% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	89.5% 116g	130g per day for Men 19-50 years
Sugars	117% 85g	4.88% 3.54g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	52.5% 20g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.62% 5.6μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	43.3% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	119% 1.55mg	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	4.2% 17μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	49% 1.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.74mg	38% 34mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.58% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Baked Potato Skin	Recommended Dietary Allowance
Calcium	22.5% 225mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	229% 2.06mg	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	25.3% 2.02mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	0.98% 0.022mg	67.6% 1.56mg	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	43.3% 303mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.55μg	3.2% 1.77μg	55μg per day for Men 19-50 years
Sodium	71.5% 1073mg	3.54% 53mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	11.7% 432g	3.23% 119g	3700g per day for Men 19-50 years

Puddings, Vanilla, Ready-to-eat, Fat Free VS Baked Potato Skin Nutrients Per 500 Kcal

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

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

• 500 calories of Puddings, vanilla, ready-to-eat, fat free have 1.8 times more Vitamin B2 and more Vitamin B12 than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 2.5 times more Vitamin B1, 26.5 times more Vitamin B3, 2 times more Vitamin B5, 14.5 times more Vitamin B6, 3.3 times more Vitamin B9 and 5.1 times more Vitamin C than Puddings, vanilla, ready-to-eat, fat free.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free as well as Baked Potato Skin 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, fat free vs Baked Potato Skin:

• 500 calories of Puddings, vanilla, ready-to-eat, fat free have 2.6 times more Calcium, 5.4 times more Selenium, 20.2 times more Sodium and 3.6 times more Water than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain 28.2 times more Copper, 8.8 times more Iron, 2.8 times more Magnesium, 69.2 times more Manganese and 2.4 times more Potassium than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Baked Potato Skin contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, vanilla, ready-to-eat, fat free have 24 times more Sugars than Baked Potato Skin.
• While 500 kcal of Baked Potato Skin contain more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Baked Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Puddings, vanilla, ready-to-eat, fat free as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.