Comparing Nutrients in 500 calories Cake, pudding-type, carrot, dry mixVS Baked White Potatoes

Weight per 500 calories

Cake, pudding-type, carrot, dry mix

121g

Baked White Potatoes

544g

Cake, pudding-type, carrot, dry mix has 4.5 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 - Cake, pudding-type, carrot, dry mix or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cake, pudding-type, carrot, dry mix

21%

74%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cake, pudding-type, carrot, dry mixvs 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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12%12g

Fat

0.84%0.82g

12 gvs0.82 g

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

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5.54%1.77g

Saturated Fat

0.68%0.22g

1.77 gvs0.22 g

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

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19.2%0.31g

Omega 3

5.1%0.082g

0.31 gvs0.082 g

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

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24.4%4.14g

Omega 6

1.57%0.27g

4.14 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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73.4%95g

Carbohydrate

88%115g

95 gvs115 g

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

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Sugars

11.5%8.3g

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

NA 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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Fiber

30%11.4g

NA gvs11.4 g

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

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11%6.14g

Protein

20.4%11.4g

6.14 gvs11.4 g

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

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Vitamins

Cake, pudding-type, carrot, dry mixvs Baked White Potatoes

13%117μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

117 μgvs5.43 μg

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

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26.6%0.32mg

Vitamin B1

21.7%0.26mg

Thiamine

0.32 mgvs0.26 mg

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

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15.8%0.2mg

Vitamin B2

18%0.23mg

Riboflavin

0.2 mgvs0.23 mg

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

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16.6%2.66mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.66 mgvs8.3 mg

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

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7.1%0.35mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.35 mgvs2.1 mg

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

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7.32%0.095mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.095 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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20%80.7μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

80.7 μgvs207 μg

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

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2%0.048μg

Vitamin B12

0%0μg

Cobalamin

0.048 μgvs0 μg

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

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1.6%1.45mg

Vitamin C

76%68.5mg

Ascorbic acid

1.45 mgvs68.5 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Cake, pudding-type, carrot, dry mixvs Baked White Potatoes

20.7%207mg

Calcium

5.43%54.3mg

207 mgvs54.3 mg

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

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6.7%0.06mg

Copper

76.7%0.69mg

0.06 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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27%2.17mg

Iron

43.5%3.48mg

2.17 mgvs3.48 mg

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

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2.3%9.64mg

Magnesium

35%147mg

9.64 mgvs147 mg

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

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27.7%0.64mg

Manganese

44.7%1.03mg

0.64 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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42.5%298mg

Phosphorus

58.2%408mg

298 mgvs408 mg

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

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6%204mg

Potassium

87%2957mg

204 mgvs2957 mg

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

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32.6%18μg

Selenium

4.94%2.7μg

18 μgvs2.7 μg

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

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45.5%683mg

Sodium

2.54%38mg

683 mgvs38 mg

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

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2.2%0.24mg

Zinc

17.3%1.9mg

0.24 mgvs1.9 mg

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

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0.12%4.34g

Water

11%410g

4.34 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, pudding-type, carrot, dry mix vs Baked White Potatoes:

Cake, pudding-type, carrot, dry mix has 21.5 times more Vitamin A and 1.2 times more Vitamin B1 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.1 times more Vitamin B3, 5.9 times more Vitamin B5, 12 times more Vitamin B6, 2.6 times more Vitamin B9 and 47.4 times more Vitamin C than Cake, pudding-type, carrot, dry mix.
Both Cake, pudding-type, carrot, dry mix and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Cake, pudding-type, carrot, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cake, pudding-type, carrot, dry mix vs Baked White Potatoes:

Cake, pudding-type, carrot, dry mix has 3.8 times more Calcium, 6.6 times more Selenium and 18 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 11.5 times more Copper, 1.6 times more Iron, 15.2 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 14.5 times more Potassium, 7.9 times more Zinc and 94.5 times more Water than Cake, pudding-type, carrot, dry mix.

Comparison of macro-nutrients per 500 calories:

Cake, pudding-type, carrot, dry mix has 14.5 times more Fat, 8.2 times more Saturated Fat, 3.8 times more Omega 3 and 15.5 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Protein than Cake, pudding-type, carrot, dry mix.
Both Cake, pudding-type, carrot, dry mix and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cake, pudding-type, carrot, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, pudding-type, carrot, dry mixVS Cake, pudding-type, chocolate, dry mixBaked White PotatoesVS Cake, pudding-type, chocolate, dry mixCake, pudding-type, carrot, dry mixVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cake, pudding-type, carrot, dry mixVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, pudding-type, carrot, dry mix or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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