Comparing Nutrients in 500 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Baked Red Potatoes

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Baked Red Potatoes: 575g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 4.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	86.6% 113g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	3.2% 1.22g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	63.4% 571μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	14.7% 58.7μg	38.8% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	80.5% 72.4mg	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	7.33% 1.1mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.72% 8.07μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	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	60% 4.8mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	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	13.3% 93mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	NA	55μg per day for Men 19-50 years
Sodium	29% 433mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Baked Red Potatoes:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 99.3 times more Vitamin A, 1.8 times more Vitamin B2 and 2.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 2 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Baked Red Potatoes:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Calcium, 12 times more Copper, 11 times more Magnesium, 2.4 times more Manganese, 4.5 times more Phosphorus, 31.6 times more Potassium, 4.9 times more Zinc and 34.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole Red Potatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 15.6 times more Fat, 14 times more Saturated Fat, 5.2 times more Omega 6 and 4.3 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate, 8.5 times more Fiber and 2.3 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Baked Whole Red Potatoes have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.