Comparing Nutrients in 500 calories American Type GrapesVS Baked White Potatoes

Weight per 500 calories

American Type Grapes

746g

Baked White Potatoes

544g

Baked Whole White Potatoes have 1.4 times more energy per unit of mass than Raw American Type Grapes, which is average in comparison to other foods. American Type Grapes having low energy density.

Which food has more nutrients per 500 calories - American Type Grapes or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

American Type Grapes

93%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

American Type Grapesvs 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 .

Find Fruits rich in Energy

2.7%2.6g

Fat

0.84%0.82g

2.6 gvs0.82 g

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

Find Fruits rich in Fat

2.66%0.85g

Saturated Fat

0.68%0.22g

0.85 gvs0.22 g

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

Find Fruits rich in Saturated Fat

11%0.18g

Omega 3

5.1%0.082g

0.18 gvs0.082 g

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

Find Fruits rich in Omega 3

3.47%0.59g

Omega 6

1.57%0.27g

0.59 gvs0.27 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

98%128g

Carbohydrate

88%115g

128 gvs115 g

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

Find Fruits rich in Carbohydrate

167%121g

Sugars

11.5%8.3g

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

121 gvs8.3 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

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

Find Fruits rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

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

Find Fruits rich in Sucrose

17.7%6.7g

Fiber

30%11.4g

6.7 gvs11.4 g

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

Find Fruits rich in Fiber

8.4%4.7g

Protein

20.4%11.4g

4.7 gvs11.4 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

American Type Grapesvs Baked White Potatoes

4.15%37.3μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

37.3 μgvs5.43 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

57.2%0.69mg

Vitamin B1

21.7%0.26mg

Thiamine

0.69 mgvs0.26 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

32.7%0.43mg

Vitamin B2

18%0.23mg

Riboflavin

0.43 mgvs0.23 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

14%2.24mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

2.24 mgvs8.3 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.6%0.18mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.18 mgvs2.1 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

63%0.82mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.82 mgvs1.15 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

7.46%30μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

30 μgvs207 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

33%30mg

Vitamin C

76%68.5mg

Ascorbic acid

30 mgvs68.5 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

9.45%1.4mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.4 mgvs0.22 mg

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

Find Fruits rich in Vitamin E

91%109μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

109 μgvs14.7 μg

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

Find Fruits rich in Vitamin K

Minerals

American Type Grapesvs Baked White Potatoes

10.4%104mg

Calcium

5.43%54.3mg

104 mgvs54.3 mg

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

Find Fruits rich in Calcium

33%0.3mg

Copper

76.7%0.69mg

0.3 mgvs0.69 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

27%2.16mg

Iron

43.5%3.48mg

2.16 mgvs3.48 mg

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

Find Fruits rich in Iron

8.9%37.3mg

Magnesium

35%147mg

37.3 mgvs147 mg

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

Find Fruits rich in Magnesium

233%5.36mg

Manganese

44.7%1.03mg

5.36 mgvs1.03 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

10.7%74.6mg

Phosphorus

58.2%408mg

74.6 mgvs408 mg

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

Find Fruits rich in Phosphorus

42%1425mg

Potassium

87%2957mg

1425 mgvs2957 mg

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

Find Fruits rich in Potassium

1.36%0.75μg

Selenium

4.94%2.7μg

0.75 μgvs2.7 μg

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

Find Fruits rich in Selenium

1%15mg

Sodium

2.54%38mg

15 mgvs38 mg

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

Find Fruits rich in Sodium

2.7%0.3mg

Zinc

17.3%1.9mg

0.3 mgvs1.9 mg

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

Find Fruits rich in Zinc

16.4%607g

Water

11%410g

607 gvs410 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of American Type Grapes vs Baked White Potatoes:

Raw American Type Grapes have 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin E and 7.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Vitamin B3, 11.6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.9 times more Vitamin B9 and 2.3 times more Vitamin C than Raw American Type Grapes.
Both Raw American Type Grapes 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 American Type Grapes vs Baked White Potatoes:

Raw American Type Grapes have 1.9 times more Calcium, 5.2 times more Manganese and 1.5 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.3 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 5.5 times more Phosphorus, 2.1 times more Potassium and 6.4 times more Zinc than Raw American Type Grapes.
Both Raw American Type Grapes as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw American Type Grapes have 2.2 times more Omega 3 and 14.6 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Fiber and 2.4 times more Protein than Raw American Type Grapes.
Both Raw American Type Grapes and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw American Type Grapes 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:

American Type GrapesVS Red Or Green GrapesBaked White PotatoesVS Red Or Green GrapesAmerican Type GrapesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories American Type GrapesVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - American Type Grapes or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: