Comparing Nutrients in 500 calories Baked Red PotatoesVS Passion-fruit, Purple

Weight per 500 calories

Baked Red Potatoes

575g

Passion-fruit, Purple

516g

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 Passion-fruit, Purple?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Passion-fruit, Purple

86%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Passion-fruit, Purple

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

3.7%3.6g

0.86 gvs3.6 g

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

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0.72%0.23g

Saturated Fat

0.95%0.3g

0.23 gvs0.3 g

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

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5.4%0.086g

Omega 3

0.32%0.005g

0.086 gvs0.005 g

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

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1.66%0.28g

Omega 6

12.4%2.1g

0.28 gvs2.1 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

93%121g

113 gvs121 g

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

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11.3%8.2g

Sugars

79.6%57.7g

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

8.2 gvs57.7 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

141%53.6g

10.3 gvs53.6 g

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

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23.6%13.2g

Protein

20.3%11.3g

13.2 gvs11.3 g

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

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Vitamins

Baked Red Potatoesvs Passion-fruit, Purple

0.64%5.75μg

Vitamin A

36.7%330μg

RAE, retinol activity equivalents

5.75 μgvs330 μg

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

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34.5%0.41mg

Vitamin B1

0%0mg

Thiamine

0.41 mgvs0 mg

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

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22%0.29mg

Vitamin B2

51.5%0.67mg

Riboflavin

0.29 mgvs0.67 mg

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

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57.3%9.17mg

Vitamin B3

48.3%7.73mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs7.73 mg

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

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39%1.96mg

Vitamin B5

Pantothenic acid

1.96 mgvsNA mg

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

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94%1.2mg

Vitamin B6

39.7%0.52mg

Pyridoxine

1.2 mgvs0.52 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

18%72μg

Folates and Folic Acid

155 μgvs72 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

172%155mg

Ascorbic acid

72.4 mgvs155 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

0.69%0.1mg

Tocopherols and Tocotrienols

0.46 mgvs0.1 mg

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

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13.4%16μg

Vitamin K

3%3.6μg

Phytomenadione or phylloquinone

16 μgvs3.6 μg

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

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Minerals

Baked Red Potatoesvs Passion-fruit, Purple

5.17%51.7mg

Calcium

6.2%62mg

51.7 mgvs62 mg

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

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111%1mg

Copper

49.3%0.44mg

1 mgvs0.44 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

103%8.25mg

4.02 mgvs8.25 mg

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

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38.3%161mg

Magnesium

35.6%149mg

161 mgvs149 mg

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

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43.2%0.99mg

Manganese

0.99 mgvsNA 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

50%351mg

414 mgvs351 mg

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

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92%3132mg

Potassium

52.8%1794mg

3132 mgvs1794 mg

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

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Selenium

5.62%3.1μg

NA μgvs3.1 μg

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

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4.6%69mg

Sodium

9.62%144mg

69 mgvs144 mg

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

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21%2.3mg

Zinc

4.7%0.52mg

2.3 mgvs0.52 mg

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

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12%441g

Water

10%376g

441 gvs376 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 Passion-fruit, Purple:

Baked Whole Red Potatoes have more Vitamin B1, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.5 times more Vitamin K than Raw Passion-fruit, Purple.
While Raw Passion-fruit, Purple contains 57.4 times more Vitamin A, 2.3 times more Vitamin B2 and 2.1 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Passion-fruit, Purple have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Passion-fruit, Purple:

Baked Whole Red Potatoes have 2.3 times more Copper, 1.7 times more Potassium and 4.5 times more Zinc than Raw Passion-fruit, Purple.
While Raw Passion-fruit, Purple contains 2.1 times more Iron and 2.1 times more Sodium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Passion-fruit, Purple have similar amounts of Calcium, Magnesium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 16.7 times more Omega 3 than Raw Passion-fruit, Purple.
While Raw Passion-fruit, Purple contains 7.5 times more Omega 6, 7 times more Sugars and 5.2 times more Fiber than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Passion-fruit, Purple have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltPassion-fruit, PurpleVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Passion-fruit Juice, PurplePassion-fruit, PurpleVS Passion-fruit Juice, Purple

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Passion-fruit, Purple

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Passion-fruit, Purple?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: