Comparing Nutrients in 500 calories PapayasVS Baked Red Potatoes

Weight per 500 calories

Papayas

1163g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 2 times more energy per unit of mass than Raw Papayas, which is average in comparison to other foods. Papayas having low energy density.

Which food has more nutrients per 500 calories - Papayas or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Papayas

91%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Papayasvs Baked Red 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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3.1%3.02g

Fat

0.89%0.86g

3.02 gvs0.86 g

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

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2.94%0.94g

Saturated Fat

0.72%0.23g

0.94 gvs0.23 g

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

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34%0.55g

Omega 3

5.4%0.086g

0.55 gvs0.086 g

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

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0.75%0.13g

Omega 6

1.66%0.28g

0.13 gvs0.28 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

86.6%113g

126 gvs113 g

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

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125%91g

Sugars

11.3%8.2g

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

91 gvs8.2 g

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

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60%43.4g

Fructose

3.5%2.53g

≤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]

43.4 gvs2.53 g

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

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%47.6g

Glucose

%3.16g

47.6 gvs3.16 g

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

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%0g

Sucrose

%2.6g

0 gvs2.6 g

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

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52%19.8g

Fiber

27.2%10.3g

19.8 gvs10.3 g

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

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9.76%5.47g

Protein

23.6%13.2g

5.47 gvs13.2 g

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

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Vitamins

Papayasvs Baked Red Potatoes

60.7%547μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

547 μgvs5.75 μg

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

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22.3%0.27mg

Vitamin B1

34.5%0.41mg

Thiamine

0.27 mgvs0.41 mg

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

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24%0.31mg

Vitamin B2

22%0.29mg

Riboflavin

0.31 mgvs0.29 mg

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

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26%4.15mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs9.17 mg

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

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44.4%2.22mg

Vitamin B5

39%1.96mg

Pantothenic acid

2.22 mgvs1.96 mg

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

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34%0.44mg

Vitamin B6

94%1.2mg

Pyridoxine

0.44 mgvs1.2 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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108%430μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

430 μgvs155 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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787%708mg

Vitamin C

80.5%72.4mg

Ascorbic acid

708 mgvs72.4 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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23.3%3.5mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

3.5 mgvs0.46 mg

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

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25%30.2μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

30.2 μgvs16 μg

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

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Minerals

Papayasvs Baked Red Potatoes

23.3%233mg

Calcium

5.17%51.7mg

233 mgvs51.7 mg

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

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58%0.52mg

Copper

111%1mg

0.52 mgvs1 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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36.3%2.9mg

Iron

50.3%4.02mg

2.9 mgvs4.02 mg

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

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58%244mg

Magnesium

38.3%161mg

244 mgvs161 mg

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

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20.2%0.47mg

Manganese

43.2%0.99mg

0.47 mgvs0.99 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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16.6%116mg

Phosphorus

59%414mg

116 mgvs414 mg

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

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62.2%2116mg

Potassium

92%3132mg

2116 mgvs3132 mg

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

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12.7%6.98μg

Selenium

6.98 μgvsNA μg

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

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6.2%93mg

Sodium

4.6%69mg

93 mgvs69 mg

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

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8.46%0.93mg

Zinc

21%2.3mg

0.93 mgvs2.3 mg

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

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27.7%1024g

Water

12%441g

1024 gvs441 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 Papayas vs Baked Red Potatoes:

Raw Papayas have 95.1 times more Vitamin A, 2.8 times more Vitamin B9, 9.8 times more Vitamin C, 7.6 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Papayas.
Both Raw Papayas and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
Both Raw Papayas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Papayas vs Baked Red Potatoes:

Raw Papayas have 4.5 times more Calcium, 1.5 times more Magnesium, 1.3 times more Sodium and 2.3 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Copper, 1.4 times more Iron, 2.1 times more Manganese, 3.6 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Raw Papayas.

Comparison of macro-nutrients per 500 calories:

Raw Papayas have 6.3 times more Omega 3, 11.1 times more Sugars, 17.2 times more Fructose and 1.9 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.4 times more Protein than Raw Papayas.
Both Raw Papayas and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Papayas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

PapayasVS Papaya, canned, heavy syrup, drainedBaked Red PotatoesVS Papaya, canned, heavy syrup, drainedPapayasVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories PapayasVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Papayas or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: