Comparing Nutrients in 500 calories Syrups, maple VS Baked White Potatoes

Weight per 500 calories

• Syrups, maple: 192g
• Baked White Potatoes: 544g

Syrups, maple have 2.8 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 - Syrups, maple or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Syrups, maple	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Syrups, maple	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.042% 0.013g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	99% 129g	88% 115g	130g per day for Men 19-50 years
Sugars	160% 116g	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	1.38% 1g	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	% 3.08g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 112g	% 2.17g	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.4g	38g per day for Men 19-50 years
Protein	0.14% 0.077g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Syrups, maple	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	10.6% 0.13mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.16mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.3% 0.004mg	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	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrups, maple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19.6% 196mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	3.85% 0.035mg	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	2.64% 0.21mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.4mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	0.55% 3.85mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.15μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Syrups, maple vs Baked White Potatoes:

• Syrups, maple have 10.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B1, 53.3 times more Vitamin B3, 30.1 times more Vitamin B5, 298.2 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Syrups, maple.
• Both Syrups, maple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Syrups, maple vs Baked White Potatoes:

• Syrups, maple have 3.6 times more Calcium, 5.4 times more Manganese and 1.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 19.9 times more Copper, 16.4 times more Iron, 3.6 times more Magnesium, 106 times more Phosphorus, 7.3 times more Potassium and 6.6 times more Water than Syrups, maple.
• Both Syrups, maple as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Syrups, maple have 14 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, more Fiber and 148.4 times more Protein than Syrups, maple.
• Both Syrups, maple and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Syrups, maple as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.