Comparing Nutrients in 500 calories Commercial Italian Salad Dressing VS Baked Red Potatoes

Weight per 500 calories

• Commercial Italian Salad Dressing: 208g
• Baked Red Potatoes: 575g

Commercial Italian Salad Dressing has 2.8 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Commercial Italian Salad Dressing or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Commercial Italian Salad Dressing	1%	79%	20%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Commercial Italian Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	19% 6.14g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25.3g	86.6% 113g	130g per day for Men 19-50 years
Sugars	31% 22.4g	11.3% 8.2g	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	16.7% 12g	3.5% 2.53g	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	% 9.23g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.6g	g per day for Men 19-50 years
Fiber	0% 0g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	1.53% 0.85g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Commercial Italian Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.46% 4.17μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	94% 1.2mg	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	0% 0μg	38.8% 155μg	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	0.93% 0.83mg	80.5% 72.4mg	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	30.4% 4.56mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 117μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Italian Salad Dressing	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	111% 1mg	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	6.77% 0.54mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.4mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.065mg	43.2% 0.99mg	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	4.46% 31.3mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	NA	55μg per day for Men 19-50 years
Sodium	138% 2069mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	1.33% 0.15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.57% 132g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Commercial Italian Salad Dressing vs Baked Red Potatoes:

• Commercial Italian Salad Dressing has 9.9 times more Vitamin E and 7.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 9.9 times more Vitamin B1, more Vitamin B2, 33.6 times more Vitamin B3, more Vitamin B5, 9.1 times more Vitamin B6, more Vitamin B9 and 86.9 times more Vitamin C than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Commercial Italian Salad Dressing vs Baked Red Potatoes:

• Commercial Italian Salad Dressing has 30 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Calcium, 25.3 times more Copper, 7.4 times more Iron, 15.4 times more Magnesium, 15.4 times more Manganese, 13.2 times more Phosphorus, 17.9 times more Potassium, 15.8 times more Zinc and 3.3 times more Water than Commercial Italian Salad Dressing.

Comparison of macro-nutrients per 500 calories:

• Commercial Italian Salad Dressing has 51 times more Fat, 26.7 times more Saturated Fat, 36 times more Omega 3, 68.4 times more Omega 6, 2.7 times more Sugars and 4.8 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Carbohydrate, more Fiber and 15.5 times more Protein than Commercial Italian Salad Dressing.
• Both Commercial Italian Salad Dressing and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Commercial Italian Salad Dressing as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.