Comparing Nutrients in 500 calories Snack, Mixed Berry Bar VS Baked Red Potatoes

Weight per 500 calories

• Snack, Mixed Berry Bar: 131g
• Baked Red Potatoes: 575g

Snack, Mixed Berry Bar has 4.4 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Snack, Mixed Berry Bar or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.02g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	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	59% 77g	86.6% 113g	130g per day for Men 19-50 years
Sugars	47.4% 34.4g	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	NA	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	NA	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	30.7% 17g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.9% 35.2μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.44mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	9.14% 36.6μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	27.7% 0.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.87% 0.78mg	80.5% 72.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.44% 2.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.52% 0.38mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	13.7% 137mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	31% 2.47mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	64% 448mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	NA	55μg per day for Men 19-50 years
Sodium	39% 584mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snack, Mixed Berry Bar vs Baked Red Potatoes:

• Snack, Mixed Berry Bar has 1.3 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.2 times more Vitamin B3, 1.4 times more Vitamin B5, 8 times more Vitamin B6, 4.2 times more Vitamin B9, 92.4 times more Vitamin C and 7.7 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Snack, Mixed Berry Bar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Snack, Mixed Berry Bar vs Baked Red Potatoes:

• Snack, Mixed Berry Bar has 2.7 times more Calcium, 2.6 times more Manganese, 8.5 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 5.4 times more Potassium and 21.7 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Baked Whole Red Potatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snack, Mixed Berry Bar has 15.9 times more Fat, 21.8 times more Saturated Fat, 1.9 times more Omega 3, 9 times more Omega 6, 4.2 times more Sugars and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Snack, Mixed Berry Bar as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.