Comparing Nutrients in 500 calories Toppings, nuts in syrup VS Baked Red Potatoes

Weight per 500 calories

• Toppings, nuts in syrup: 112g
• Baked Red Potatoes: 575g

Toppings, nuts in syrup have 5.1 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 - Toppings, nuts in syrup or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Toppings, nuts in syrup	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	50% 65g	86.6% 113g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	6.76% 2.57g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	7.25% 29μg	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	0.37% 0.33mg	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	1.7% 0.26mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.84% 1μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.9% 39mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	14.6% 1.17mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60.3mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	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	19% 132mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	4.26% 2.34μg	NA	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toppings, nuts in syrup vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 22 times more Vitamin B3, 8.5 times more Vitamin B5, 6.1 times more Vitamin B6, 5.3 times more Vitamin B9, 216.3 times more Vitamin C and 16 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Toppings, nuts in syrup vs Baked Red Potatoes:

• Toppings, nuts in syrup have 1.4 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Calcium, 1.7 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 3.1 times more Phosphorus, 18.6 times more Potassium, 2 times more Zinc and 26.9 times more Water than Toppings, nuts in syrup.

Comparison of macro-nutrients per 500 calories:

• Toppings, nuts in syrup have 28.5 times more Fat, 9.5 times more Saturated Fat, 31.3 times more Omega 3, 44.8 times more Omega 6 and 5 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Carbohydrate, 4 times more Fiber and 2.6 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Toppings, nuts in syrup as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.