Comparing Nutrients in 500 calories Enriched Semolina VS Baked White Potatoes

Weight per 500 calories

• Enriched Semolina: 139g
• Baked White Potatoes: 544g

Enriched Semolina has 3.9 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 - Enriched Semolina or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Enriched Semolina	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	78% 101g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	14.3% 5.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	63.5% 254μg	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	2.4% 0.36mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	75.7% 6.06mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	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	27% 189mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	226% 124μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched Semolina vs Baked White Potatoes:

• Enriched Semolina has 4.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 1.2 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B5, 8 times more Vitamin B6 and more Vitamin C than Enriched Semolina.
• Both Enriched Semolina and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Enriched Semolina as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Enriched Semolina vs Baked White Potatoes:

• Enriched Semolina has 1.7 times more Iron and 45.7 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Calcium, 2.6 times more Copper, 2.2 times more Magnesium, 2.2 times more Phosphorus, 11.4 times more Potassium, 1.3 times more Zinc and 23.3 times more Water than Enriched Semolina.
• Both Enriched Semolina and Baked Whole White Potatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Enriched Semolina has 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Omega 3 and 2.1 times more Fiber than Enriched Semolina.
• Both Enriched Semolina and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Enriched Semolina as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.