Comparing Nutrients in 500 calories Baked Red PotatoesVS Laver Seaweed

Weight per 500 calories

Baked Red Potatoes

575g

Laver Seaweed

1429g

Baked Red Potatoes have 2.5 times more energy per 100g than Laver Seaweed. It has average energy density when compared to other foods. Raw Laver Seaweed having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Laver Seaweed?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Laver Seaweed

50%

45%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Laver Seaweed

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

4.12%4g

0.86 gvs4 g

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

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0.72%0.23g

Saturated Fat

2.72%0.87g

0.23 gvs0.87 g

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

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5.4%0.086g

Omega 3

0.89%0.014g

0.086 gvs0.014 g

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

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1.66%0.28g

Omega 6

0.34%0.057g

0.28 gvs0.057 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

56%73g

113 gvs73 g

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

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11.3%8.2g

Sugars

9.66%7g

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

8.2 gvs7 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

11.3%4.3g

10.3 gvs4.3 g

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

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23.6%13.2g

Protein

148%83g

13.2 gvs83 g

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

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Vitamins

Baked Red Potatoesvs Laver Seaweed

0.64%5.75μg

Vitamin A

413%3714μg

RAE, retinol activity equivalents

5.75 μgvs3714 μg

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

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34.5%0.41mg

Vitamin B1

117%1.4mg

Thiamine

0.41 mgvs1.4 mg

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

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22%0.29mg

Vitamin B2

490%6.37mg

Riboflavin

0.29 mgvs6.37 mg

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

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57.3%9.17mg

Vitamin B3

131%21mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs21 mg

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

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39%1.96mg

Vitamin B5

149%7.44mg

Pantothenic acid

1.96 mgvs7.44 mg

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

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94%1.2mg

Vitamin B6

175%2.27mg

Pyridoxine

1.2 mgvs2.27 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

521%2086μg

Folates and Folic Acid

155 μgvs2086 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

619%557mg

Ascorbic acid

72.4 mgvs557 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

95%14.3mg

Tocopherols and Tocotrienols

0.46 mgvs14.3 mg

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

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13.4%16μg

Vitamin K

47.6%57μg

Phytomenadione or phylloquinone

16 μgvs57 μg

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

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Minerals

Baked Red Potatoesvs Laver Seaweed

5.17%51.7mg

Calcium

100%1000mg

51.7 mgvs1000 mg

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

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111%1mg

Copper

419%3.77mg

1 mgvs3.77 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

321%25.7mg

4.02 mgvs25.7 mg

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

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38.3%161mg

Magnesium

6.8%28.6mg

161 mgvs28.6 mg

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

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43.2%0.99mg

Manganese

614%14mg

0.99 mgvs14 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

118%829mg

414 mgvs829 mg

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

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92%3132mg

Potassium

150%5086mg

3132 mgvs5086 mg

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

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Selenium

18%10μg

NA μgvs10 μg

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

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4.6%69mg

Sodium

45.7%686mg

69 mgvs686 mg

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

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21%2.3mg

Zinc

136%15mg

2.3 mgvs15 mg

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

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12%441g

Water

33%1215g

441 gvs1215 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 Laver Seaweed:

Raw Laver Seaweed contains 646.3 times more Vitamin A, 3.4 times more Vitamin B1, 22.2 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6, 13.4 times more Vitamin B9, 7.7 times more Vitamin C, 31.1 times more Vitamin E and 3.6 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Laver Seaweed:

Baked Whole Red Potatoes have 5.6 times more Magnesium than Raw Laver Seaweed.
While Raw Laver Seaweed contains 19.3 times more Calcium, 3.8 times more Copper, 6.4 times more Iron, 14.2 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 9.9 times more Sodium, 6.5 times more Zinc and 2.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 6 times more Omega 3, 1.5 times more Carbohydrate and 2.4 times more Fiber than Raw Laver Seaweed.
While Raw Laver Seaweed contains 6.3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Laver Seaweed have similar amounts of Energy and Sugars per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Laver Seaweed 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 SaltLaver SeaweedVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Sesbania FlowerLaver SeaweedVS Sesbania Flower

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Laver Seaweed

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Laver Seaweed?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: