Comparing Nutrients in 500 calories Baked Red PotatoesVS Vinespinach

Weight per 500 calories

Baked Red Potatoes

575g

Vinespinach

2632g

Baked Red Potatoes have 4.6 times more energy per 100g than Vinespinach. It has average energy density when compared to other foods. Raw Vinespinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Vinespinach

31%

11%

58%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Vinespinach

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

8.14%7.9g

0.86 gvs7.9 g

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

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0.72%0.23g

Saturated Fat

0.23 gvsNA g

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

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5.4%0.086g

Omega 3

0.086 gvsNA g

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

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1.66%0.28g

Omega 6

0.28 gvsNA 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

69%89.5g

113 gvs89.5 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

10.3 gvsNA g

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

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23.6%13.2g

Protein

84.6%47.4g

13.2 gvs47.4 g

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

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Vitamins

Baked Red Potatoesvs Vinespinach

0.64%5.75μg

Vitamin A

1170%10526μg

RAE, retinol activity equivalents

5.75 μgvs10526 μg

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

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34.5%0.41mg

Vitamin B1

110%1.3mg

Thiamine

0.41 mgvs1.3 mg

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

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22%0.29mg

Vitamin B2

314%4.08mg

Riboflavin

0.29 mgvs4.08 mg

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

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57.3%9.17mg

Vitamin B3

82.2%13mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs13 mg

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

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39%1.96mg

Vitamin B5

28%1.4mg

Pantothenic acid

1.96 mgvs1.4 mg

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

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94%1.2mg

Vitamin B6

486%6.3mg

Pyridoxine

1.2 mgvs6.3 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

921%3684μg

Folates and Folic Acid

155 μgvs3684 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

2982%2684mg

Ascorbic acid

72.4 mgvs2684 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 Vinespinach

5.17%51.7mg

Calcium

287%2868mg

51.7 mgvs2868 mg

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

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111%1mg

Copper

313%2.8mg

1 mgvs2.8 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

395%31.6mg

4.02 mgvs31.6 mg

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

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38.3%161mg

Magnesium

407%1711mg

161 mgvs1711 mg

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

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43.2%0.99mg

Manganese

841%19.3mg

0.99 mgvs19.3 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

195%1368mg

414 mgvs1368 mg

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

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92%3132mg

Potassium

395%13421mg

3132 mgvs13421 mg

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

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Selenium

38.3%21μg

NA μgvs21 μg

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

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4.6%69mg

Sodium

42%632mg

69 mgvs632 mg

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

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21%2.3mg

Zinc

103%11.3mg

2.3 mgvs11.3 mg

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

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12%441g

Water

66.2%2450g

441 gvs2450 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 Vinespinach:

Baked Whole Red Potatoes have 1.4 times more Vitamin B5 than Raw Vinespinach.
While Raw Vinespinach contains 1831.6 times more Vitamin A, 3.2 times more Vitamin B1, 14.2 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B6, 23.7 times more Vitamin B9 and 37.1 times more Vitamin C than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Vinespinach:

Raw Vinespinach contains 55.5 times more Calcium, 2.8 times more Copper, 7.8 times more Iron, 10.6 times more Magnesium, 19.5 times more Manganese, 3.3 times more Phosphorus, 4.3 times more Potassium, 9.2 times more Sodium, 4.9 times more Zinc and 5.6 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Raw Vinespinach.
While Raw Vinespinach contains 9.2 times more Fat and 3.6 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Vinespinach have similar amounts of Energy per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Vinespinach 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 SaltVinespinachVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Chinese WaterchestnutsVinespinachVS Chinese Waterchestnuts

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Vinespinach

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: