Comparing Nutrients in 500 calories Baked White PotatoesVS Corn Bran

Weight per 500 calories

Baked White Potatoes

544g

Corn Bran

223g

Crude Corn Bran has 2.4 times more energy per unit of mass than Baked Whole White Potatoes, which is above average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Corn Bran?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Corn Bran

89%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Corn Bran

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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0.84%0.82g

Fat

2.1%2.05g

0.82 gvs2.05 g

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

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0.68%0.22g

Saturated Fat

0.91%0.29g

0.22 gvs0.29 g

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

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5.1%0.082g

Omega 3

1.8%0.029g

0.082 gvs0.029 g

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

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1.57%0.27g

Omega 6

5.36%0.91g

0.27 gvs0.91 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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88%115g

Carbohydrate

147%191g

115 gvs191 g

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

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11.5%8.3g

Sugars

0%0g

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

8.3 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.7%1.96g

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]

1.96 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

464%176g

11.4 gvs176 g

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

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20.4%11.4g

Protein

33.3%18.7g

11.4 gvs18.7 g

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

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Vitamins

Baked White Potatoesvs Corn Bran

0.6%5.43μg

Vitamin A

0.99%8.93μg

RAE, retinol activity equivalents

5.43 μgvs8.93 μg

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

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21.7%0.26mg

Vitamin B1

1.86%0.022mg

Thiamine

0.26 mgvs0.022 mg

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

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18%0.23mg

Vitamin B2

17%0.22mg

Riboflavin

0.23 mgvs0.22 mg

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

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52%8.3mg

Vitamin B3

38%6.1mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs6.1 mg

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

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41.6%2.1mg

Vitamin B5

28.4%1.4mg

Pantothenic acid

2.1 mgvs1.4 mg

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

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88.2%1.15mg

Vitamin B6

26%0.34mg

Pyridoxine

1.15 mgvs0.34 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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51.6%207μg

Vitamin B9

2.23%8.93μg

Folates and Folic Acid

207 μgvs8.93 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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76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 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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1.45%0.22mg

Vitamin E

6.25%0.94mg

Tocopherols and Tocotrienols

0.22 mgvs0.94 mg

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

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12.2%14.7μg

Vitamin K

0.56%0.67μg

Phytomenadione or phylloquinone

14.7 μgvs0.67 μg

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

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Minerals

Baked White Potatoesvs Corn Bran

5.43%54.3mg

Calcium

9.38%94mg

54.3 mgvs94 mg

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

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76.7%0.69mg

Copper

61.5%0.55mg

0.69 mgvs0.55 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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43.5%3.48mg

Iron

78%6.23mg

3.48 mgvs6.23 mg

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

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35%147mg

Magnesium

34%143mg

147 mgvs143 mg

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

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44.7%1.03mg

Manganese

13.6%0.31mg

1.03 mgvs0.31 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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58.2%408mg

Phosphorus

23%161mg

408 mgvs161 mg

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

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87%2957mg

Potassium

2.9%98mg

2957 mgvs98 mg

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

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4.94%2.7μg

Selenium

67%37μg

2.7 μgvs37 μg

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

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2.54%38mg

Sodium

1.04%15.6mg

38 mgvs15.6 mg

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

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17.3%1.9mg

Zinc

31.7%3.5mg

1.9 mgvs3.5 mg

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

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11%410g

Water

0.28%10.5g

410 gvs10.5 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 White Potatoes vs Corn Bran:

Baked Whole White Potatoes have 11.7 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 23.1 times more Vitamin B9, more Vitamin C and 21.9 times more Vitamin K than Crude Corn Bran.
While Crude Corn Bran contains 4.3 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crude Corn Bran have similar amounts of Vitamin B2 per 500 kcal.
Both Baked Whole White Potatoes as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Corn Bran:

Baked Whole White Potatoes have 1.2 times more Copper, 3.3 times more Manganese, 2.5 times more Phosphorus, 30.1 times more Potassium and 39 times more Water than Crude Corn Bran.
While Crude Corn Bran contains 1.7 times more Calcium, 1.8 times more Iron, 13.6 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crude Corn Bran have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 2.8 times more Omega 3 and more Sugars than Crude Corn Bran.
While Crude Corn Bran contains 3.4 times more Omega 6, 1.7 times more Carbohydrate, 15.5 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Crude Corn Bran have similar amounts of Energy per 500 kcal.
Both Baked Whole White Potatoes as well as Crude Corn Bran have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesCorn BranVS Baked Red PotatoesBaked White PotatoesVS Whole Yellow Corn FlourCorn BranVS Whole Yellow Corn Flour

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Corn Bran

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Corn Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: