Comparing Nutrients in 500 calories Baked Red PotatoesVS Oil Roasted Mixed Nuts no Peanuts

Weight per 500 calories

Baked Red Potatoes

575g

Oil Roasted Mixed Nuts no Peanuts

81.3g

Oil Roasted Mixed Nuts no Salt and Peanuts have 7.1 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Oil Roasted Mixed Nuts no Peanuts

77%

14%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Oil Roasted Mixed Nuts no Peanuts

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

47%45.7g

0.86 gvs45.7 g

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

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0.72%0.23g

Saturated Fat

23%7.4g

0.23 gvs7.4 g

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

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5.4%0.086g

Omega 3

12.7%0.2g

0.086 gvs0.2 g

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

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1.66%0.28g

Omega 6

53.3%9.05g

0.28 gvs9.05 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

14%18g

113 gvs18 g

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

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11.3%8.2g

Sugars

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

8.2 gvsNA 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

11.8%4.47g

10.3 gvs4.47 g

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

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23.6%13.2g

Protein

22.5%12.6g

13.2 gvs12.6 g

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

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Vitamins

Baked Red Potatoesvs Oil Roasted Mixed Nuts no Peanuts

0.64%5.75μg

Vitamin A

0.09%0.81μg

RAE, retinol activity equivalents

5.75 μgvs0.81 μg

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

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34.5%0.41mg

Vitamin B1

34%0.41mg

Thiamine

0.41 mgvs0.41 mg

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

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22%0.29mg

Vitamin B2

30.4%0.4mg

Riboflavin

0.29 mgvs0.4 mg

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

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57.3%9.17mg

Vitamin B3

9.98%1.6mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs1.6 mg

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

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39%1.96mg

Vitamin B5

15.6%0.78mg

Pantothenic acid

1.96 mgvs0.78 mg

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

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94%1.2mg

Vitamin B6

11.3%0.15mg

Pyridoxine

1.2 mgvs0.15 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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38.8%155μg

Vitamin B9

11.4%45.5μg

Folates and Folic Acid

155 μgvs45.5 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

0.45%0.41mg

Ascorbic acid

72.4 mgvs0.41 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

Tocopherols and Tocotrienols

0.46 mgvsNA mg

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

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13.4%16μg

Vitamin K

Phytomenadione or phylloquinone

16 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Oil Roasted Mixed Nuts no Peanuts

5.17%51.7mg

Calcium

8.6%86mg

51.7 mgvs86 mg

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

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111%1mg

Copper

162%1.46mg

1 mgvs1.46 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

26%2.1mg

4.02 mgvs2.1 mg

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

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38.3%161mg

Magnesium

48.6%204mg

161 mgvs204 mg

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

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43.2%0.99mg

Manganese

54.7%1.26mg

0.99 mgvs1.26 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

52%365mg

414 mgvs365 mg

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

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92%3132mg

Potassium

13%442mg

3132 mgvs442 mg

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

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Selenium

NA μgvsNA μg

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

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4.6%69mg

Sodium

0.6%8.94mg

69 mgvs8.94 mg

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

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21%2.3mg

Zinc

34.4%3.8mg

2.3 mgvs3.8 mg

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

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12%441g

Water

0.069%2.56g

441 gvs2.56 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 Oil Roasted Mixed Nuts no Peanuts:

Baked Whole Red Potatoes have 5.7 times more Vitamin B3, 2.5 times more Vitamin B5, 8.3 times more Vitamin B6, 3.4 times more Vitamin B9 and 178.1 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.4 times more Vitamin B2 than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B1 per 500 kcal.
Both Baked Whole Red Potatoes as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Oil Roasted Mixed Nuts no Peanuts:

Baked Whole Red Potatoes have 1.9 times more Iron, 7.1 times more Potassium and 172.1 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese and 1.6 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 6.2 times more Carbohydrate and 2.3 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
While Oil Roasted Mixed Nuts no Salt and Peanuts contain 53 times more Fat, 32.1 times more Saturated Fat, 2.3 times more Omega 3 and 32.2 times more Omega 6 than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy and Protein per 500 kcal.
Both Baked Whole Red Potatoes as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltOil Roasted Mixed Nuts no PeanutsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Unflavored Wheat-based Formulated with SaltOil Roasted Mixed Nuts no PeanutsVS Unflavored Wheat-based Formulated with Salt

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Oil Roasted Mixed Nuts no Peanuts

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: