Comparing Nutrients in 500 calories Snacks, tortilla chips, unsalted, white corn VS Baked Potato Flesh

Weight per 500 calories

• Snacks, tortilla chips, unsalted, white corn: 99g
• Baked Potato Flesh: 538g

Snacks, tortilla chips, unsalted, white corn have 5.4 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, tortilla chips, unsalted, white corn or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Snacks, tortilla chips, unsalted, white corn	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	7.64% 2.44g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	52% 8.8g	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	50% 65g	89% 116g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.096% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.84g	NA	g per day for Men 19-50 years
Fiber	14% 5.27g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	14% 7.74g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, unsalted, white corn	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.44% 3.98μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.24% 0.015mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.65% 0.099mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.84% 1.25mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.17mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	2.5% 9.94μg	12% 48.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	23.4% 3.5mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, unsalted, white corn	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	128% 1.16mg	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	29% 2.3mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	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	28.4% 199mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.99% 15mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.45mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	11% 405g	3700g per day for Men 19-50 years

Snacks, Tortilla Chips, Unsalted, White Corn VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, tortilla chips, unsalted, white corn or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Snacks, tortilla chips, unsalted, white corn vs Baked Potato Flesh:

• 500 calories of Snacks, tortilla chips, unsalted, white corn have more Vitamin B12 and 16.3 times more Vitamin E than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 37.9 times more Vitamin B1, 6 times more Vitamin B3, 2.5 times more Vitamin B5, 7.6 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Snacks, tortilla chips, unsalted, white corn.
• 500 calories of Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B12 and Vitamin E
• Both Snacks, tortilla chips, unsalted, white corn as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Snacks, tortilla chips, unsalted, white corn vs Baked Potato Flesh:

• 500 calories of Snacks, tortilla chips, unsalted, white corn have 6.4 times more Calcium, 1.2 times more Iron, 4.1 times more Selenium and 1.6 times more Zinc than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.2 times more Copper, 1.4 times more Phosphorus, 9.8 times more Potassium and 195.2 times more Water than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Baked Potato Flesh contain similar levels of Magnesium per 500 calories.
• 500 calories of Snacks, tortilla chips, unsalted, white corn lack sufficient amounts of Potassium
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, tortilla chips, unsalted, white corn have 43.2 times more Fat, 20.3 times more Omega 3 and 51.2 times more Omega 6 than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.8 times more Carbohydrate, 9.2 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• Both Snacks, tortilla chips, unsalted, white corn and Baked Potato Flesh offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6