Comparing Nutrients in 500 calories Red Leaf LettuceVS Baked White Potatoes

Weight per 500 calories

Red Leaf Lettuce

3846g

Baked White Potatoes

544g

Baked Whole White Potatoes have 7.1 times more energy per unit of mass than Raw Red Leaf Lettuce, which is average in comparison to other foods. Red Leaf Lettuce having very low energy density.

Which food has more nutrients per 500 calories - Red Leaf Lettuce or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Red Leaf Lettuce

33%

12%

55%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Red Leaf Lettucevs 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 Vegetables rich in Energy

8.72%8.46g

Fat

0.84%0.82g

8.46 gvs0.82 g

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

Find Vegetables rich in Fat

3.37%1.08g

Saturated Fat

0.68%0.22g

1.08 gvs0.22 g

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

Find Vegetables rich in Saturated Fat

195%3.1g

Omega 3

5.1%0.082g

3.1 gvs0.082 g

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

Find Vegetables rich in Omega 3

7.7%1.3g

Omega 6

1.57%0.27g

1.3 gvs0.27 g

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

Find Vegetables 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 Vegetables rich in Cholesterol

67%87g

Carbohydrate

88%115g

87 gvs115 g

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

Find Vegetables rich in Carbohydrate

25.5%18.5g

Sugars

11.5%8.3g

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

18.5 gvs8.3 g

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

Find Vegetables rich in Sugars

15%10.8g

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]

10.8 gvs1.96 g

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

Find Vegetables rich in Fructose

%7.7g

Glucose

%3.42g

7.7 gvs3.42 g

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

Find Vegetables rich in Glucose

%0g

Sucrose

%2.17g

0 gvs2.17 g

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

Find Vegetables rich in Sucrose

91%34.6g

Fiber

30%11.4g

34.6 gvs11.4 g

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

Find Vegetables rich in Fiber

91%51g

Protein

20.4%11.4g

51 gvs11.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Red Leaf Lettucevs Baked White Potatoes

1603%14423μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

14423 μgvs5.43 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

205%2.46mg

Vitamin B1

21.7%0.26mg

Thiamine

2.46 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

228%2.96mg

Vitamin B2

18%0.23mg

Riboflavin

2.96 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

77%12.3mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

12.3 mgvs8.3 mg

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

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

111%5.54mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

5.54 mgvs2.1 mg

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

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

296%3.85mg

Vitamin B6

88.2%1.15mg

Pyridoxine

3.85 mgvs1.15 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

346%1385μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

1385 μgvs207 μg

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

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

158%142mg

Vitamin C

76%68.5mg

Ascorbic acid

142 mgvs68.5 mg

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

Find Vegetables 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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

38.5%5.77mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

5.77 mgvs0.22 mg

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

Find Vegetables rich in Vitamin E

4497%5396μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

5396 μgvs14.7 μg

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

Find Vegetables rich in Vitamin K

Minerals

Red Leaf Lettucevs Baked White Potatoes

127%1269mg

Calcium

5.43%54.3mg

1269 mgvs54.3 mg

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

Find Vegetables rich in Calcium

120%1.08mg

Copper

76.7%0.69mg

1.08 mgvs0.69 mg

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

Find Vegetables 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 Vegetables rich in Fluoride

577%46mg

Iron

43.5%3.48mg

46 mgvs3.48 mg

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

Find Vegetables rich in Iron

110%462mg

Magnesium

35%147mg

462 mgvs147 mg

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

Find Vegetables rich in Magnesium

339%7.8mg

Manganese

44.7%1.03mg

7.8 mgvs1.03 mg

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

Find Vegetables 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 Vegetables rich in Molybdenum

154%1077mg

Phosphorus

58.2%408mg

1077 mgvs408 mg

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

Find Vegetables rich in Phosphorus

212%7192mg

Potassium

87%2957mg

7192 mgvs2957 mg

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

Find Vegetables rich in Potassium

105%57.7μg

Selenium

4.94%2.7μg

57.7 μgvs2.7 μg

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

Find Vegetables rich in Selenium

64%962mg

Sodium

2.54%38mg

962 mgvs38 mg

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

Find Vegetables rich in Sodium

70%7.7mg

Zinc

17.3%1.9mg

7.7 mgvs1.9 mg

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

Find Vegetables rich in Zinc

99%3678g

Water

11%410g

3678 gvs410 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Red Leaf Lettuce vs Baked White Potatoes:

Raw Red Leaf Lettuce has 2653.8 times more Vitamin A, 9.4 times more Vitamin B1, 12.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9, 2.1 times more Vitamin C, 26.5 times more Vitamin E and 367.7 times more Vitamin K than Baked Whole White Potatoes.
Both Raw Red Leaf Lettuce 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 Red Leaf Lettuce vs Baked White Potatoes:

Raw Red Leaf Lettuce has 23.4 times more Calcium, 1.6 times more Copper, 13.3 times more Iron, 3.1 times more Magnesium, 7.6 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium, 21.2 times more Selenium, 25.3 times more Sodium, 4 times more Zinc and 9 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw Red Leaf Lettuce has 10.4 times more Fat, 38.2 times more Omega 3, 4.9 times more Omega 6, 2.2 times more Sugars, 5.5 times more Fructose, 3 times more Fiber and 4.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Raw Red Leaf Lettuce.
Both Raw Red Leaf Lettuce and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Raw Red Leaf Lettuce as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Red Leaf LettuceVS Hawaii Mountain YamBaked White PotatoesVS Hawaii Mountain YamRed Leaf LettuceVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Red Leaf LettuceVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Red Leaf Lettuce or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: