Comparing Nutrients in 500 calories ElderberriesVS Baked White Potatoes

Weight per 500 calories

Elderberries

685g

Baked White Potatoes

544g

Baked Whole White Potatoes have 1.3 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

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

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Elderberriesvs 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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3.53%3.42g

Fat

0.84%0.82g

3.42 gvs0.82 g

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

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0.49%0.16g

Saturated Fat

0.68%0.22g

0.16 gvs0.22 g

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

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36.4%0.58g

Omega 3

5.1%0.082g

0.58 gvs0.082 g

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

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6.53%1.1g

Omega 6

1.57%0.27g

1.1 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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97%126g

Carbohydrate

88%115g

126 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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126%48g

Fiber

30%11.4g

48 gvs11.4 g

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

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8.07%4.52g

Protein

20.4%11.4g

4.52 gvs11.4 g

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

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Vitamins

Elderberriesvs Baked White Potatoes

23%205μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

205 μgvs5.43 μg

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

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40%0.48mg

Vitamin B1

21.7%0.26mg

Thiamine

0.48 mgvs0.26 mg

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

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31.6%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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21.4%3.42mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

3.42 mgvs8.3 mg

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

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19%0.96mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.96 mgvs2.1 mg

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

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121%1.58mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.58 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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10.3%41μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

41 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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274%247mg

Vitamin C

76%68.5mg

Ascorbic acid

247 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

Elderberriesvs Baked White Potatoes

26%260mg

Calcium

5.43%54.3mg

260 mgvs54.3 mg

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

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46.4%0.42mg

Copper

76.7%0.69mg

0.42 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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137%11mg

Iron

43.5%3.48mg

11 mgvs3.48 mg

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

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8.15%34.2mg

Magnesium

35%147mg

34.2 mgvs147 mg

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

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Manganese

44.7%1.03mg

NA 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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38%267mg

Phosphorus

58.2%408mg

267 mgvs408 mg

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

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56.4%1918mg

Potassium

87%2957mg

1918 mgvs2957 mg

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

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7.47%4.1μg

Selenium

4.94%2.7μg

4.1 μgvs2.7 μg

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

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2.74%41mg

Sodium

2.54%38mg

41 mgvs38 mg

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

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6.85%0.75mg

Zinc

17.3%1.9mg

0.75 mgvs1.9 mg

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

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14.8%547g

Water

11%410g

547 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 Elderberries vs Baked White Potatoes:

Raw Elderberries have 37.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 3.6 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 5 times more Vitamin B9 than Raw Elderberries.
Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

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

Raw Elderberries have 4.8 times more Calcium, 3.2 times more Iron, 1.5 times more Selenium and 1.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Copper, 4.3 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Raw Elderberries.

Comparison of macro-nutrients per 500 calories:

Raw Elderberries have 7.1 times more Omega 3, 4.2 times more Omega 6 and 4.2 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.5 times more Protein than Raw Elderberries.
Both Raw Elderberries and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Elderberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

ElderberriesVS FigsBaked White PotatoesVS FigsElderberriesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories ElderberriesVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: