Comparing Nutrients in 500 calories Pectin, unsweetened, dry mixVS Baked White Potatoes

Weight per 500 calories

Pectin, unsweetened, dry mix

154g

Baked White Potatoes

544g

Pectin, unsweetened, dry mix has 3.5 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Pectin, unsweetened, dry mix or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Pectin, unsweetened, dry mix

99%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Pectin, unsweetened, dry mixvs 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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0.48%0.46g

Fat

0.84%0.82g

0.46 gvs0.82 g

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

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0.24%0.077g

Saturated Fat

0.68%0.22g

0.077 gvs0.22 g

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

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1.44%0.023g

Omega 3

5.1%0.082g

0.023 gvs0.082 g

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

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0.65%0.11g

Omega 6

1.57%0.27g

0.11 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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107%139g

Carbohydrate

88%115g

139 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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35%13.2g

Fiber

30%11.4g

13.2 gvs11.4 g

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

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0.82%0.46g

Protein

20.4%11.4g

0.46 gvs11.4 g

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

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Vitamins

Pectin, unsweetened, dry mixvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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1.03%0.012mg

Vitamin B1

21.7%0.26mg

Thiamine

0.012 mgvs0.26 mg

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

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7.1%0.092mg

Vitamin B2

18%0.23mg

Riboflavin

0.092 mgvs0.23 mg

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

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0.048%0.008mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.008 mgvs8.3 mg

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

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3.4%0.17mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.17 mgvs2.1 mg

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

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1.2%0.015mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.015 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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0.38%1.54μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

1.54 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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0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 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

Pectin, unsweetened, dry mixvs Baked White Potatoes

1.08%10.8mg

Calcium

5.43%54.3mg

10.8 mgvs54.3 mg

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

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71.8%0.65mg

Copper

76.7%0.69mg

0.65 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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52%4.17mg

Iron

43.5%3.48mg

4.17 mgvs3.48 mg

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

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0.37%1.54mg

Magnesium

35%147mg

1.54 mgvs147 mg

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

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4.7%0.11mg

Manganese

44.7%1.03mg

0.11 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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0.44%3.08mg

Phosphorus

58.2%408mg

3.08 mgvs408 mg

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

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0.32%10.8mg

Potassium

87%2957mg

10.8 mgvs2957 mg

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

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0%0μg

Selenium

4.94%2.7μg

0 μgvs2.7 μg

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

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20.5%308mg

Sodium

2.54%38mg

308 mgvs38 mg

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

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6.57%0.72mg

Zinc

17.3%1.9mg

0.72 mgvs1.9 mg

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

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0.36%13.4g

Water

11%410g

13.4 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 Pectin, unsweetened, dry mix vs Baked White Potatoes:

Baked Whole White Potatoes contain 21.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1079.6 times more Vitamin B3, 12.3 times more Vitamin B5, 74.5 times more Vitamin B6, 134.2 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
Both Pectin, unsweetened, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pectin, unsweetened, dry mix vs Baked White Potatoes:

Pectin, unsweetened, dry mix has 8.1 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5 times more Calcium, 95.4 times more Magnesium, 9.5 times more Manganese, 132.5 times more Phosphorus, 274.5 times more Potassium, 2.6 times more Zinc and 30.6 times more Water than Pectin, unsweetened, dry mix.
Both Pectin, unsweetened, dry mix and Baked Whole White Potatoes have similar amounts of Copper and Iron per 500 kcal.
Both Pectin, unsweetened, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Pectin, unsweetened, dry mix has 1.2 times more Carbohydrate than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.5 times more Omega 3 and 24.7 times more Protein than Pectin, unsweetened, dry mix.
Both Pectin, unsweetened, dry mix and Baked Whole White Potatoes have similar amounts of Energy and Fiber per 500 kcal.
Both Pectin, unsweetened, dry mix 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:

Pectin, unsweetened, dry mixVS Pie fillings, apple, cannedBaked White PotatoesVS Pie fillings, apple, cannedPectin, unsweetened, dry mixVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Pectin, unsweetened, dry mixVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Pectin, unsweetened, dry mix or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: