Comparing Nutrients in 500 calories Bay Leaf Spices VS Baked Red Potatoes

Weight per 500 calories

• Bay Leaf Spices: 160g
• Baked Red Potatoes: 575g

Bay Leaf Spices have 3.6 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Bay Leaf Spices or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Bay Leaf Spices	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	92% 120g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	111% 42g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	21.7% 12g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	55% 494μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	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	72% 288μg	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	82.5% 74.3mg	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	NA	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	133% 1332mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	111% 1mg	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	859% 68.7mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	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	25.8% 181mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	8.13% 4.47μg	NA	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bay Leaf Spices vs Baked Red Potatoes:

• Bay Leaf Spices have 85.9 times more Vitamin A, 2.3 times more Vitamin B2, 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 28.8 times more Vitamin B1 and 2.9 times more Vitamin B3 than Bay Leaf Spices.
• Both Bay Leaf Spices and Baked Whole Red Potatoes have similar amounts of Vitamin C per 500 kcal.
• Both Bay Leaf Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bay Leaf Spices vs Baked Red Potatoes:

• Bay Leaf Spices have 25.8 times more Calcium, 17.1 times more Iron, 13.1 times more Manganese and 2.6 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper, 2.3 times more Phosphorus, 3.7 times more Potassium and 50.7 times more Water than Bay Leaf Spices.
• Both Bay Leaf Spices and Baked Whole Red Potatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bay Leaf Spices have 15.5 times more Fat, 15.8 times more Saturated Fat, 19.5 times more Omega 3, 7 times more Omega 6 and 4.1 times more Fiber than Baked Whole Red Potatoes.
• Both Bay Leaf Spices and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Bay Leaf Spices as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.