Comparing Nutrients in 500 calories Bulb FennelVS Baked White Potatoes

Weight per 500 calories

Bulb Fennel

1613g

Baked White Potatoes

544g

Baked Whole White Potatoes have 3 times more energy per unit of mass than Raw Bulb Fennel, which is average in comparison to other foods. Bulb Fennel having low energy density.

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

Macros Ratio

Protein Fat Carbs

Bulb Fennel

14%

81%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Bulb Fennelvs 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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3.33%3.23g

Fat

0.84%0.82g

3.23 gvs0.82 g

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

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4.54%1.45g

Saturated Fat

0.68%0.22g

1.45 gvs0.22 g

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

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0%0g

Omega 3

5.1%0.082g

0 gvs0.082 g

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

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16%2.73g

Omega 6

1.57%0.27g

2.73 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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91%118g

Carbohydrate

88%115g

118 gvs115 g

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

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87.4%63.4g

Sugars

11.5%8.3g

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

63.4 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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132%50g

Fiber

30%11.4g

50 gvs11.4 g

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

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35.7%20g

Protein

20.4%11.4g

20 gvs11.4 g

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

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Vitamins

Bulb Fennelvs Baked White Potatoes

86%774μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

774 μgvs5.43 μg

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

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13.4%0.16mg

Vitamin B1

21.7%0.26mg

Thiamine

0.16 mgvs0.26 mg

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

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39.7%0.52mg

Vitamin B2

18%0.23mg

Riboflavin

0.52 mgvs0.23 mg

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

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64.5%10.3mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs8.3 mg

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

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75%3.74mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

3.74 mgvs2.1 mg

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

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58.3%0.76mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.76 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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109%435μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

435 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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215%194mg

Vitamin C

76%68.5mg

Ascorbic acid

194 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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62.4%9.35mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

9.35 mgvs0.22 mg

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

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844%1013μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

1013 μgvs14.7 μg

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

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Minerals

Bulb Fennelvs Baked White Potatoes

79%790mg

Calcium

5.43%54.3mg

790 mgvs54.3 mg

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

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118%1.06mg

Copper

76.7%0.69mg

1.06 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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147%11.8mg

Iron

43.5%3.48mg

11.8 mgvs3.48 mg

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

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65.3%274mg

Magnesium

35%147mg

274 mgvs147 mg

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

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134%3.1mg

Manganese

44.7%1.03mg

3.1 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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115%806mg

Phosphorus

58.2%408mg

806 mgvs408 mg

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

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196%6677mg

Potassium

87%2957mg

6677 mgvs2957 mg

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

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20.5%11.3μg

Selenium

4.94%2.7μg

11.3 μgvs2.7 μg

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

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56%839mg

Sodium

2.54%38mg

839 mgvs38 mg

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

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29.3%3.23mg

Zinc

17.3%1.9mg

3.23 mgvs1.9 mg

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

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39.3%1455g

Water

11%410g

1455 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 Bulb Fennel vs Baked White Potatoes:

Raw Bulb Fennel has 142.5 times more Vitamin A, 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9, 2.8 times more Vitamin C, 43 times more Vitamin E and 69 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Vitamin B1 and 1.5 times more Vitamin B6 than Raw Bulb Fennel.
Both Raw Bulb Fennel as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Bulb Fennel vs Baked White Potatoes:

Raw Bulb Fennel has 14.5 times more Calcium, 1.5 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 4.2 times more Selenium, 22 times more Sodium, 1.7 times more Zinc and 3.5 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw Bulb Fennel has 10.2 times more Omega 6, 7.6 times more Sugars, 4.4 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 than Raw Bulb Fennel.
Both Raw Bulb Fennel and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Bulb Fennel 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:

Bulb FennelVS Hamburger Pickle relishBaked White PotatoesVS Hamburger Pickle relishBulb FennelVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Bulb FennelVS Baked White Potatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: