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

Weight per 500 calories

• Toppings, nuts in syrup: 112g
• Baked White Potatoes: 544g

Toppings, nuts in syrup have 4.9 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Toppings, nuts in syrup or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toppings, nuts in syrup	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	169% 2.7g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	50% 65g	88% 115g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	NA	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	6.76% 2.57g	30% 11.4g	38g per day for Men 19-50 years
Protein	8.97% 5.02g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	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	16.7% 0.2mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	7.25% 29μg	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	0.37% 0.33mg	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	1.7% 0.26mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.84% 1μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.9% 39mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	14.6% 1.17mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60.3mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	58.6% 1.35mg	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	19% 132mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	4.26% 2.34μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.13% 47mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	11% 410g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 19.9 times more Vitamin B3, 9 times more Vitamin B5, 5.8 times more Vitamin B6, 7.1 times more Vitamin B9, 204.5 times more Vitamin C and 14.6 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup 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 Toppings, nuts in syrup vs Baked White Potatoes:

• Toppings, nuts in syrup have 1.3 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 3 times more Iron, 2.4 times more Magnesium, 3.1 times more Phosphorus, 17.5 times more Potassium, 1.6 times more Zinc and 25 times more Water than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Baked Whole White Potatoes have similar amounts of Copper per 500 kcal.
• Both Toppings, nuts in syrup as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toppings, nuts in syrup have 30.1 times more Fat, 10.1 times more Saturated Fat, 33.1 times more Omega 3, 47.4 times more Omega 6 and 4.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Carbohydrate, 4.4 times more Fiber and 2.3 times more Protein than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Toppings, nuts in syrup as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.