Comparing Nutrients in 500 calories AvocadosVS Baked White Potatoes

Weight per 500 calories

Avocados

313g

Baked White Potatoes

544g

Avocados have 1.7 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Avocados or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Avocadosvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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47.2%46g

Fat

0.84%0.82g

46 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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20.8%6.64g

Saturated Fat

0.68%0.22g

6.64 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24.4%0.39g

Omega 3

5.1%0.082g

0.39 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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30.8%5.23g

Omega 6

1.57%0.27g

5.23 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.5%26.7g

Carbohydrate

88%115g

26.7 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.84%2.06g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.06 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.52%0.38g

Fructose

2.7%1.96g

≤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]

0.38 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.16g

Glucose

%3.42g

1.16 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.19g

Sucrose

%2.17g

0.19 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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55%21g

Fiber

30%11.4g

21 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.25g

Protein

20.4%11.4g

6.25 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Avocadosvs Baked White Potatoes

2.43%22μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

22 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg

Vitamin B1

21.7%0.26mg

Thiamine

0.21 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.3%0.41mg

Vitamin B2

18%0.23mg

Riboflavin

0.41 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.43mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

5.43 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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87%4.34mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

4.34 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61.8%0.8mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.8 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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63.3%253μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

253 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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34.7%31.3mg

Vitamin C

76%68.5mg

Ascorbic acid

31.3 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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43%6.47mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

6.47 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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54.7%65.6μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

65.6 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Avocadosvs Baked White Potatoes

3.75%37.5mg

Calcium

5.43%54.3mg

37.5 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66%0.59mg

Copper

76.7%0.69mg

0.59 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.55%22μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

22 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21.5%1.7mg

Iron

43.5%3.48mg

1.7 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.6%91mg

Magnesium

35%147mg

91 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.3%0.44mg

Manganese

44.7%1.03mg

0.44 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23.2%163mg

Phosphorus

58.2%408mg

163 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44.6%1516mg

Potassium

87%2957mg

1516 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.27%1.25μg

Selenium

4.94%2.7μg

1.25 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.46%22mg

Sodium

2.54%38mg

22 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg

Zinc

17.3%1.9mg

2 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.2%229g

Water

11%410g

229 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Avocados vs Baked White Potatoes:

Raw Avocados have 1.7 times more Vitamin B2, 2.1 times more Vitamin B5, 1.2 times more Vitamin B9, 29.8 times more Vitamin E and 4.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Avocados.
Both Raw Avocados and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Avocados as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Avocados vs Baked White Potatoes:

Baked Whole White Potatoes contain 1.4 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium and 1.8 times more Water than Raw Avocados.
Both Raw Avocados and Baked Whole White Potatoes have similar amounts of Copper and Zinc per 500 kcal.
Both Raw Avocados as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Avocados have 56.2 times more Fat, 30.6 times more Saturated Fat, 4.8 times more Omega 3, 19.6 times more Omega 6 and 1.8 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.3 times more Carbohydrate, 4 times more Sugars and 1.8 times more Protein than Raw Avocados.
Both Raw Avocados and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Raw Avocados as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AvocadosVS California AvocadosBaked White PotatoesVS California AvocadosAvocadosVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories AvocadosVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Avocados or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: