Comparing Nutrients in 500 calories Snacks, potato chips, lightly salted VS Baked Potato Flesh

Weight per 500 calories

• Snacks, potato chips, lightly salted: 89.3g
• Baked Potato Flesh: 538g

Snacks, potato chips, lightly salted have 6 times more energy per 100g than Baked Potato Flesh. It has very high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Snacks, potato chips, lightly salted or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, potato chips, lightly salted	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	89% 116g	130g per day for Men 19-50 years
Sugars	0.42% 0.3g	12.6% 9.14g	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% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	9.87% 3.75g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	10.7% 6g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.8% 0.14mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	124% 1.6mg	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	13% 51.8μg	12% 48.4μg	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	27% 24.4mg	76.5% 69mg	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	46% 6.9mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.4% 19.7μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	128% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.37% 54.7μg	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	16% 1.28mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	37.6% 0.87mg	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	19% 132mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	34.2% 1164mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.96μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	11% 405g	3700g per day for Men 19-50 years

Snacks, Potato Chips, Lightly Salted VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, potato chips, lightly salted or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Snacks, potato chips, lightly salted vs Baked Potato Flesh:

• 500 calories of Snacks, potato chips, lightly salted have 1.4 times more Vitamin B2, 32.1 times more Vitamin E and 12.2 times more Vitamin K than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 4 times more Vitamin B1, 1.5 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.8 times more Vitamin C than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Baked Potato Flesh provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Snacks, potato chips, lightly salted as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, potato chips, lightly salted vs Baked Potato Flesh:

• 500 calories of Snacks, potato chips, lightly salted have 4.3 times more Selenium and 6.2 times more Sodium than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 4.3 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium and 336.4 times more Water than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Baked Potato Flesh contain similar levels of Zinc per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Snacks, potato chips, lightly salted as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, potato chips, lightly salted have 58.8 times more Fat, 35.1 times more Saturated Fat, 6.9 times more Omega 3 and 62.2 times more Omega 6 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.4 times more Carbohydrate, 30.1 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Baked Potato Flesh offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, potato chips, lightly salted provide inadequate amounts of Fiber
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6