Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, sesame seed, unsalted VS Baked White Potatoes

Weight per 500 calories

• Snacks, rice cakes, brown rice, sesame seed, unsalted: 128g
• Baked White Potatoes: 544g

Snacks, rice cakes, brown rice, sesame seed, unsalted have 4.3 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 - Snacks, rice cakes, brown rice, sesame seed, unsalted or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.85g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	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	8.33% 1.4g	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	80% 104g	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	NA	30% 11.4g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed, unsalted	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	5.1% 0.061mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.34% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	5.74% 23μg	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	4.25% 3.83mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Snacks, rice cakes, brown rice, sesame seed, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	1.53% 15.3mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	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	25% 2mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	238% 5.5mg	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	68.3% 478mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	56% 30.7μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, sesame seed, unsalted vs Baked White Potatoes:

• Baked Whole White Potatoes contain 4.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.8 times more Vitamin B6, 9 times more Vitamin B9 and 17.9 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, rice cakes, brown rice, sesame seed, unsalted vs Baked White Potatoes:

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 5.3 times more Manganese, 11.3 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 8 times more Potassium and 54.5 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Baked Whole White Potatoes have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, rice cakes, brown rice, sesame seed, unsalted have 5.3 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Omega 3 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Snacks, rice cakes, brown rice, sesame seed, unsalted as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.