Comparing Nutrients in 500 calories Dark Rye Flour VS Baked White Potatoes

Weight per 500 calories

• Dark Rye Flour: 154g
• Baked White Potatoes: 544g

Dark Rye Flour has 3.5 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Dark Rye Flour or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dark Rye Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	88% 115g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	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	0.49% 0.35g	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	% 0.34g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 2.77g	% 2.17g	g per day for Men 19-50 years
Fiber	96% 36.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	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	12.7% 50.8μg	51.6% 207μg	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	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	28% 4.2mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.08μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.7% 57mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	96% 7.65mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	405% 9.33mg	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	110% 768mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.08mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dark Rye Flour vs Baked White Potatoes:

• Dark Rye Flour has 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 19.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Dark Rye Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dark Rye Flour vs Baked White Potatoes:

• Dark Rye Flour has 1.2 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 9.1 times more Manganese, 1.9 times more Phosphorus, 10.2 times more Selenium and 4.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Potassium and 24.8 times more Water than Dark Rye Flour.
• Both Dark Rye Flour and Baked Whole White Potatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dark Rye Flour has 2.8 times more Omega 3, 5.2 times more Omega 6, 3.2 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dark Rye Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.