Comparing Nutrients in 500 calories Pie, blueberry, commercially preparedVS Baked White Potatoes

Weight per 500 calories

Pie, blueberry, commercially prepared

216g

Baked White Potatoes

544g

Pie, blueberry, commercially prepared has 2.5 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Pie, blueberry, commercially prepared

38%

59%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Pie, blueberry, commercially preparedvs 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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22.2%21.6g

Fat

0.84%0.82g

21.6 gvs0.82 g

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

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11.3%3.6g

Saturated Fat

0.68%0.22g

3.6 gvs0.22 g

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

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32%0.52g

Omega 3

5.1%0.082g

0.52 gvs0.082 g

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

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41.6%7.07g

Omega 6

1.57%0.27g

7.07 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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58%75.2g

Carbohydrate

88%115g

75.2 gvs115 g

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

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29.4%21.3g

Sugars

11.5%8.3g

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

21.3 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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5.67%2.16g

Fiber

30%11.4g

2.16 gvs11.4 g

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

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6.93%3.88g

Protein

20.4%11.4g

3.88 gvs11.4 g

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

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Vitamins

Pie, blueberry, commercially preparedvs Baked White Potatoes

10.5%95μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

95 μgvs5.43 μg

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

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1.8%0.022mg

Vitamin B1

21.7%0.26mg

Thiamine

0.022 mgvs0.26 mg

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

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4.97%0.065mg

Vitamin B2

18%0.23mg

Riboflavin

0.065 mgvs0.23 mg

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

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4.04%0.65mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs8.3 mg

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

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5.86%0.29mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.29 mgvs2.1 mg

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

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6.13%0.08mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.08 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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14.5%58μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

58 μgvs207 μg

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

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0.9%0.022μg

Vitamin B12

0%0μg

Cobalamin

0.022 μgvs0 μg

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

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6.47%5.8mg

Vitamin C

76%68.5mg

Ascorbic acid

5.8 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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15%2.24mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

2.24 mgvs0.22 mg

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

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19%22.6μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

22.6 μgvs14.7 μg

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

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Minerals

Pie, blueberry, commercially preparedvs Baked White Potatoes

1.72%17.2mg

Calcium

5.43%54.3mg

17.2 mgvs54.3 mg

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

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11%0.099mg

Copper

76.7%0.69mg

0.099 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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8.1%0.65mg

Iron

43.5%3.48mg

0.65 mgvs3.48 mg

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

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2.57%10.8mg

Magnesium

35%147mg

10.8 mgvs147 mg

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

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16.5%0.38mg

Manganese

44.7%1.03mg

0.38 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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7.1%49.6mg

Phosphorus

58.2%408mg

49.6 mgvs408 mg

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

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3.17%108mg

Potassium

87%2957mg

108 mgvs2957 mg

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

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5.5%3μg

Selenium

4.94%2.7μg

3 μgvs2.7 μg

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

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41.2%619mg

Sodium

2.54%38mg

619 mgvs38 mg

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

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3.13%0.34mg

Zinc

17.3%1.9mg

0.34 mgvs1.9 mg

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

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3.06%113g

Water

11%410g

113 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 Pie, blueberry, commercially prepared vs Baked White Potatoes:

Pie, blueberry, commercially prepared has 17.4 times more Vitamin A, 10.3 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 12.1 times more Vitamin B1, 3.6 times more Vitamin B2, 12.8 times more Vitamin B3, 7.1 times more Vitamin B5, 14.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 11.8 times more Vitamin C than Pie, blueberry, commercially prepared.
Both Pie, blueberry, commercially prepared 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 Pie, blueberry, commercially prepared vs Baked White Potatoes:

Pie, blueberry, commercially prepared has 16.3 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.2 times more Calcium, 7 times more Copper, 5.4 times more Iron, 13.6 times more Magnesium, 2.7 times more Manganese, 8.2 times more Phosphorus, 27.4 times more Potassium, 5.5 times more Zinc and 3.6 times more Water than Pie, blueberry, commercially prepared.
Both Pie, blueberry, commercially prepared and Baked Whole White Potatoes have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Pie, blueberry, commercially prepared has 26.4 times more Fat, 16.6 times more Saturated Fat, 6.3 times more Omega 3, 26.6 times more Omega 6 and 2.6 times more Sugars than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Carbohydrate, 5.3 times more Fiber and 2.9 times more Protein than Pie, blueberry, commercially prepared.
Both Pie, blueberry, commercially prepared and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Pie, blueberry, commercially prepared as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pie, blueberry, commercially preparedVS Pie, blueberry, prepared from recipeBaked White PotatoesVS Pie, blueberry, prepared from recipePie, blueberry, commercially preparedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Pie, blueberry, commercially preparedVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Pie, blueberry, commercially prepared or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: