Comparing Nutrients in 500 calories Baked Red PotatoesVS Ginger Root

Weight per 500 calories

Baked Red Potatoes

575g

Ginger Root

625g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Ginger Root

83%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Ginger Root

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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0.89%0.86g

Fat

4.83%4.7g

0.86 gvs4.7 g

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

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0.72%0.23g

Saturated Fat

3.96%1.27g

0.23 gvs1.27 g

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

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5.4%0.086g

Omega 3

13.3%0.21g

0.086 gvs0.21 g

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

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1.66%0.28g

Omega 6

4.4%0.75g

0.28 gvs0.75 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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86.6%113g

Carbohydrate

85.4%111g

113 gvs111 g

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

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11.3%8.2g

Sugars

14.7%10.6g

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

8.2 gvs10.6 g

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

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3.5%2.53g

Fructose

≤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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

33%12.5g

10.3 gvs12.5 g

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

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23.6%13.2g

Protein

20.3%11.4g

13.2 gvs11.4 g

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

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Vitamins

Baked Red Potatoesvs Ginger Root

0.64%5.75μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.75 μgvs0 μg

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

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34.5%0.41mg

Vitamin B1

13%0.16mg

Thiamine

0.41 mgvs0.16 mg

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

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22%0.29mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.29 mgvs0.21 mg

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

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57.3%9.17mg

Vitamin B3

29.3%4.7mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs4.7 mg

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

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39%1.96mg

Vitamin B5

25.4%1.27mg

Pantothenic acid

1.96 mgvs1.27 mg

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

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94%1.2mg

Vitamin B6

77%1mg

Pyridoxine

1.2 mgvs1 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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38.8%155μg

Vitamin B9

17%68.8μg

Folates and Folic Acid

155 μgvs68.8 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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80.5%72.4mg

Vitamin C

34.7%31.3mg

Ascorbic acid

72.4 mgvs31.3 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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3.07%0.46mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

0.46 mgvs1.63 mg

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

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13.4%16μg

Vitamin K

0.52%0.63μg

Phytomenadione or phylloquinone

16 μgvs0.63 μg

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

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Minerals

Baked Red Potatoesvs Ginger Root

5.17%51.7mg

Calcium

10%100mg

51.7 mgvs100 mg

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

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111%1mg

Copper

157%1.4mg

1 mgvs1.4 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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50.3%4.02mg

Iron

47%3.75mg

4.02 mgvs3.75 mg

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

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38.3%161mg

Magnesium

64%269mg

161 mgvs269 mg

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

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43.2%0.99mg

Manganese

62.2%1.43mg

0.99 mgvs1.43 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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59%414mg

Phosphorus

30.4%213mg

414 mgvs213 mg

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

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92%3132mg

Potassium

76.3%2594mg

3132 mgvs2594 mg

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

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Selenium

7.95%4.38μg

NA μgvs4.38 μg

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

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4.6%69mg

Sodium

5.4%81.3mg

69 mgvs81.3 mg

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

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21%2.3mg

Zinc

19.3%2.13mg

2.3 mgvs2.13 mg

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

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12%441g

Water

13.3%493g

441 gvs493 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 Baked Red Potatoes vs Ginger Root:

Baked Whole Red Potatoes have 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6, 2.3 times more Vitamin B9, 2.3 times more Vitamin C and 25.7 times more Vitamin K than Raw Ginger Root.
While Raw Ginger Root contains 3.5 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Raw Ginger Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Ginger Root:

Baked Whole Red Potatoes have 1.9 times more Phosphorus and 1.2 times more Potassium than Raw Ginger Root.
While Raw Ginger Root contains 1.9 times more Calcium, 1.4 times more Copper, 1.7 times more Magnesium and 1.4 times more Manganese than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Ginger Root have similar amounts of Iron, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ginger Root contains 2.5 times more Omega 3 and 1.3 times more Sugars than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Ginger Root have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltGinger RootVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS White Gourd-flowered Ginger RootVS White Gourd-flowered

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Ginger Root

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: