Comparing Nutrients in 500 calories Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Baked Red Potatoes

Weight per 500 calories

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat: 85.8g
• Baked Red Potatoes: 575g

Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 6.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.5% 37.3g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	45.7% 0.73g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	29.7% 38.6g	86.6% 113g	130g per day for Men 19-50 years
Sugars	0.54% 0.39g	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	0.083% 0.06g	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	% 0.06g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 2.6g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	11% 6.25g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.76% 6.86μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.58% 0.11mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.76% 0.049mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.95% 0.2mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.093mg	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	5.36% 21.4μg	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	0.29% 0.26mg	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	14% 2.1mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.93% 3.5μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.34% 3.43mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.4μg	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	21.2% 1.7mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	16% 67.8mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	24.4% 171mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	3.43% 1.9μg	NA	55μg per day for Men 19-50 years
Sodium	52% 780mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Baked Red Potatoes:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 4.5 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 5.9 times more Vitamin B2, 8.9 times more Vitamin B3, 9.9 times more Vitamin B5, 13 times more Vitamin B6, 7.2 times more Vitamin B9, 281.4 times more Vitamin C and 4.6 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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 Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Baked Red Potatoes:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 11.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 15.1 times more Calcium, 7.2 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 20.1 times more Potassium and 428.1 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Baked Whole Red Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 43.3 times more Fat, 25.4 times more Saturated Fat, 8.5 times more Omega 3 and 68 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Carbohydrate, 20.8 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.