Comparing Nutrients in 500 calories Cake, pound, commercially prepared, fat-freeVS Baked White Potatoes

Weight per 500 calories

Cake, pound, commercially prepared, fat-free

177g

Baked White Potatoes

544g

Cake, pound, commercially prepared, fat-free has 3.1 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 - Cake, pound, commercially prepared, fat-free or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cake, pound, commercially prepared, fat-free

88%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cake, pound, commercially prepared, fat-freevs 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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2.2%2.12g

Fat

0.84%0.82g

2.12 gvs0.82 g

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

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1.43%0.46g

Saturated Fat

0.68%0.22g

0.46 gvs0.22 g

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

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2.87%0.046g

Omega 3

5.1%0.082g

0.046 gvs0.082 g

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

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4.14%0.7g

Omega 6

1.57%0.27g

0.7 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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83%108g

Carbohydrate

88%115g

108 gvs115 g

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

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83.7%60.7g

Sugars

11.5%8.3g

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

60.7 gvs8.3 g

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

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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]

NA gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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5.1%1.94g

Fiber

30%11.4g

1.94 gvs11.4 g

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

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17%9.54g

Protein

20.4%11.4g

9.54 gvs11.4 g

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

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Vitamins

Cake, pound, commercially prepared, fat-freevs Baked White Potatoes

5.7%51.2μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

51.2 μgvs5.43 μg

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

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18.4%0.22mg

Vitamin B1

21.7%0.26mg

Thiamine

0.22 mgvs0.26 mg

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

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41%0.53mg

Vitamin B2

18%0.23mg

Riboflavin

0.53 mgvs0.23 mg

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

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7.58%1.2mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs8.3 mg

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

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12.2%0.61mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.61 mgvs2.1 mg

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

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1.63%0.021mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.021 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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19%76μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

76 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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0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 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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0.12%0.018mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.018 mgvs0.22 mg

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

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0.15%0.18μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0.18 μgvs14.7 μg

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

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Minerals

Cake, pound, commercially prepared, fat-freevs Baked White Potatoes

7.6%76mg

Calcium

5.43%54.3mg

76 mgvs54.3 mg

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

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11.4%0.1mg

Copper

76.7%0.69mg

0.1 mgvs0.69 mg

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

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Fluoride

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

NA μgvsNA μg

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

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45.5%3.64mg

Iron

43.5%3.48mg

3.64 mgvs3.48 mg

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

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4.2%17.7mg

Magnesium

35%147mg

17.7 mgvs147 mg

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

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10.5%0.24mg

Manganese

44.7%1.03mg

0.24 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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37%258mg

Phosphorus

58.2%408mg

258 mgvs408 mg

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

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5.7%194mg

Potassium

87%2957mg

194 mgvs2957 mg

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

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17%9.36μg

Selenium

4.94%2.7μg

9.36 μgvs2.7 μg

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

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40%602mg

Sodium

2.54%38mg

602 mgvs38 mg

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

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4.98%0.55mg

Zinc

17.3%1.9mg

0.55 mgvs1.9 mg

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

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1.5%54.8g

Water

11%410g

54.8 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 Cake, pound, commercially prepared, fat-free vs Baked White Potatoes:

Cake, pound, commercially prepared, fat-free has 9.4 times more Vitamin A and 2.3 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.9 times more Vitamin B3, 3.4 times more Vitamin B5, 54.1 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C and 83.1 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 500 kcal.
Both Cake, pound, commercially prepared, fat-free as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cake, pound, commercially prepared, fat-free vs Baked White Potatoes:

Cake, pound, commercially prepared, fat-free has 1.4 times more Calcium, 3.4 times more Selenium and 15.8 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.7 times more Copper, 8.3 times more Magnesium, 4.2 times more Manganese, 1.6 times more Phosphorus, 15.2 times more Potassium, 3.5 times more Zinc and 7.5 times more Water than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Baked Whole White Potatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cake, pound, commercially prepared, fat-free has 7.3 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Omega 3 and 5.9 times more Fiber than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cake, pound, commercially prepared, fat-free as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, pound, commercially prepared, fat-freeVS Cake, yellow, light, dry mixBaked White PotatoesVS Cake, yellow, light, dry mixCake, pound, commercially prepared, fat-freeVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cake, pound, commercially prepared, fat-freeVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, pound, commercially prepared, fat-free or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: