Comparing Nutrients in 500 calories Snacks, sesame sticks, wheat-based, unsalted VS Baked White Potatoes

Weight per 500 calories

• Snacks, sesame sticks, wheat-based, unsalted: 92g
• Baked White Potatoes: 544g

Snacks, sesame sticks, wheat-based, unsalted have 5.9 times more energy per 100g than Baked White Potatoes. It has very 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, sesame sticks, wheat-based, unsalted or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, sesame sticks, wheat-based, unsalted	8%	59%	33%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Snacks, sesame sticks, wheat-based, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15g	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	33% 43g	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	18% 10g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, sesame sticks, wheat-based, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.41% 3.7μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.47% 0.11mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.48% 0.058mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.33% 0.22mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	5.1% 20.3μg	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	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, sesame sticks, wheat-based, unsalted	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15.7% 157mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	8.55% 0.68mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	18.2% 128mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.8% 164mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	28.7% 16μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	9.83% 1.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, sesame sticks, wheat-based, unsalted vs Baked White Potatoes:

• Baked Whole White Potatoes contain 2.3 times more Vitamin B1, 4 times more Vitamin B2, 5.8 times more Vitamin B3, 9.6 times more Vitamin B5, 14.4 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, 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, sesame sticks, wheat-based, unsalted vs Baked White Potatoes:

• Snacks, sesame sticks, wheat-based, unsalted have 2.9 times more Calcium and 5.8 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Copper, 5.1 times more Iron, 3.5 times more Magnesium, 3.2 times more Phosphorus, 18.1 times more Potassium, 1.8 times more Zinc and 221.8 times more Water than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Baked Whole White Potatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, sesame sticks, wheat-based, unsalted have 41.6 times more Fat, 27.5 times more Saturated Fat, 11 times more Omega 3 and 57.1 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Carbohydrate than Snacks, sesame sticks, wheat-based, unsalted.
• Both Snacks, sesame sticks, wheat-based, unsalted and Baked Whole White Potatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, sesame sticks, wheat-based, unsalted as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.