Comparing Nutrients in 500 calories Baked Red PotatoesVS Canned Mixed Vegetables with Liquids

Weight per 500 calories

Baked Red Potatoes

575g

Canned Mixed Vegetables with Liquids

1389g

Baked Red Potatoes have 2.4 times more energy per 100g than Canned Mixed Vegetables with Liquids. It has average energy density when compared to other foods. Canned Mixed Vegetables Solids and Liquids having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Mixed Vegetables with Liquids?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Canned Mixed Vegetables with Liquids

16%

78%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Canned Mixed Vegetables with Liquids

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

3.58%3.47g

0.86 gvs3.47 g

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

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0.72%0.23g

Saturated Fat

2.2%0.71g

0.23 gvs0.71 g

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

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5.4%0.086g

Omega 3

27.8%0.44g

0.086 gvs0.44 g

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

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1.66%0.28g

Omega 6

7.2%1.22g

0.28 gvs1.22 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

76%99g

113 gvs99 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

139%52.8g

10.3 gvs52.8 g

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

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23.6%13.2g

Protein

35.2%19.7g

13.2 gvs19.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Canned Mixed Vegetables with Liquids

0.64%5.75μg

Vitamin A

RAE, retinol activity equivalents

5.75 μgvsNA μg

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

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34.5%0.41mg

Vitamin B1

39.4%0.47mg

Thiamine

0.41 mgvs0.47 mg

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

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22%0.29mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.29 mgvs0.56 mg

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

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57.3%9.17mg

Vitamin B3

42%6.7mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs6.7 mg

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

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39%1.96mg

Vitamin B5

31.7%1.6mg

Pantothenic acid

1.96 mgvs1.6 mg

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

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94%1.2mg

Vitamin B6

82.3%1.07mg

Pyridoxine

1.2 mgvs1.07 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

62.5%250μg

Folates and Folic Acid

155 μgvs250 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

58.6%52.8mg

Ascorbic acid

72.4 mgvs52.8 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 Canned Mixed Vegetables with Liquids

5.17%51.7mg

Calcium

29%292mg

51.7 mgvs292 mg

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

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111%1mg

Copper

160%1.44mg

1 mgvs1.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

13%514μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs514 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.3%4.02mg

Iron

113%9.03mg

4.02 mgvs9.03 mg

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

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38.3%161mg

Magnesium

49.6%208mg

161 mgvs208 mg

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

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43.2%0.99mg

Manganese

258%5.93mg

0.99 mgvs5.93 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

73.4%514mg

414 mgvs514 mg

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

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92%3132mg

Potassium

56.4%1917mg

3132 mgvs1917 mg

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

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Selenium

5.05%2.78μg

NA μgvs2.78 μg

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

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4.6%69mg

Sodium

207%3111mg

69 mgvs3111 mg

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

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21%2.3mg

Zinc

64.4%7.1mg

2.3 mgvs7.1 mg

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

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12%441g

Water

34%1253g

441 gvs1253 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 Canned Mixed Vegetables with Liquids:

Baked Whole Red Potatoes have 1.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.4 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
While Canned Mixed Vegetables Solids and Liquids contain 1.9 times more Vitamin B2 and 1.6 times more Vitamin B9 than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Mixed Vegetables Solids and Liquids have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
Both Baked Whole Red Potatoes as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Canned Mixed Vegetables with Liquids:

Baked Whole Red Potatoes have 1.6 times more Potassium than Canned Mixed Vegetables Solids and Liquids.
While Canned Mixed Vegetables Solids and Liquids contain 5.6 times more Calcium, 1.4 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 6 times more Manganese, 45.1 times more Sodium, 3.1 times more Zinc and 2.8 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Mixed Vegetables Solids and Liquids have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Mixed Vegetables Solids and Liquids contain 5.2 times more Omega 3, 4.3 times more Omega 6, 5.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Mixed Vegetables Solids and Liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Canned Mixed Vegetables Solids and Liquids 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 SaltCanned Mixed Vegetables with LiquidsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Canned Mixed VegetablesCanned Mixed Vegetables with LiquidsVS Canned Mixed Vegetables

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Canned Mixed Vegetables with Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Mixed Vegetables with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: