Comparing Nutrients in 500 calories Baked Red PotatoesVS Green Leaf Lettuce

Weight per 500 calories

Baked Red Potatoes

575g

Green Leaf Lettuce

3333g

Baked Red Potatoes have 5.8 times more energy per 100g than Green Leaf Lettuce. It has average energy density when compared to other foods. Raw Green Leaf Lettuce having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Green Leaf Lettuce

30%

63%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Green Leaf Lettuce

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

5.15%5g

0.86 gvs5 g

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

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0.72%0.23g

Saturated Fat

2.1%0.67g

0.23 gvs0.67 g

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

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5.4%0.086g

Omega 3

121%1.93g

0.086 gvs1.93 g

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

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1.66%0.28g

Omega 6

4.7%0.8g

0.28 gvs0.8 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

73.6%96g

113 gvs96 g

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

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11.3%8.2g

Sugars

36%26g

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

8.2 gvs26 g

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

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3.5%2.53g

Fructose

19.8%14.3g

≤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 gvs14.3 g

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

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%3.16g

Glucose

%12g

3.16 gvs12 g

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

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%2.6g

Sucrose

%0g

2.6 gvs0 g

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

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27.2%10.3g

Fiber

114%43.3g

10.3 gvs43.3 g

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

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23.6%13.2g

Protein

81%45.3g

13.2 gvs45.3 g

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

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Vitamins

Baked Red Potatoesvs Green Leaf Lettuce

0.64%5.75μg

Vitamin A

1370%12333μg

RAE, retinol activity equivalents

5.75 μgvs12333 μg

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

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34.5%0.41mg

Vitamin B1

194%2.33mg

Thiamine

0.41 mgvs2.33 mg

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

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22%0.29mg

Vitamin B2

205%2.67mg

Riboflavin

0.29 mgvs2.67 mg

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

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57.3%9.17mg

Vitamin B3

78%12.5mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs12.5 mg

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

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39%1.96mg

Vitamin B5

89.3%4.47mg

Pantothenic acid

1.96 mgvs4.47 mg

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

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94%1.2mg

Vitamin B6

231%3mg

Pyridoxine

1.2 mgvs3 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

317%1267μg

Folates and Folic Acid

155 μgvs1267 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

341%307mg

Ascorbic acid

72.4 mgvs307 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

49%7.33mg

Tocopherols and Tocotrienols

0.46 mgvs7.33 mg

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

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13.4%16μg

Vitamin K

3508%4210μg

Phytomenadione or phylloquinone

16 μgvs4210 μg

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

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Minerals

Baked Red Potatoesvs Green Leaf Lettuce

5.17%51.7mg

Calcium

120%1200mg

51.7 mgvs1200 mg

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

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111%1mg

Copper

107%0.97mg

1 mgvs0.97 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

358%28.7mg

4.02 mgvs28.7 mg

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

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38.3%161mg

Magnesium

103%433mg

161 mgvs433 mg

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

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43.2%0.99mg

Manganese

362%8.33mg

0.99 mgvs8.33 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

138%967mg

414 mgvs967 mg

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

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92%3132mg

Potassium

190%6467mg

3132 mgvs6467 mg

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

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Selenium

36.4%20μg

NA μgvs20 μg

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

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4.6%69mg

Sodium

62.2%933mg

69 mgvs933 mg

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

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21%2.3mg

Zinc

54.5%6mg

2.3 mgvs6 mg

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

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12%441g

Water

85.6%3166g

441 gvs3166 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 Green Leaf Lettuce:

Raw Green Leaf Lettuce contains 2146 times more Vitamin A, 5.6 times more Vitamin B1, 9.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.5 times more Vitamin B6, 8.2 times more Vitamin B9, 4.2 times more Vitamin C, 16 times more Vitamin E and 261.6 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Green Leaf Lettuce:

Raw Green Leaf Lettuce contains 23.2 times more Calcium, 7.1 times more Iron, 2.7 times more Magnesium, 8.4 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 13.5 times more Sodium, 2.6 times more Zinc and 7.2 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Green Leaf Lettuce have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Green Leaf Lettuce contains 5.8 times more Fat, 22.4 times more Omega 3, 3.2 times more Sugars, 5.7 times more Fructose, 4.2 times more Fiber and 3.4 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Green Leaf Lettuce have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Green Leaf Lettuce have insufficient amounts of 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 SaltGreen Leaf LettuceVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Lotus RootGreen Leaf LettuceVS Lotus Root

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Green Leaf Lettuce

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: