Comparing Nutrients in 500 calories Baked White PotatoesVS Elderberries

Weight per 500 calories

Baked White Potatoes

544g

Elderberries

685g

Baked White Potatoes have 1.3 times more energy per 100g than Elderberries. It has average energy density when compared to other foods. Raw Elderberries having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Elderberries

91%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Elderberries

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.84%0.82g

Fat

3.53%3.42g

0.82 gvs3.42 g

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

Find Vegetables rich in Fat

0.68%0.22g

Saturated Fat

0.49%0.16g

0.22 gvs0.16 g

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

Find Vegetables rich in Saturated Fat

5.1%0.082g

Omega 3

36.4%0.58g

0.082 gvs0.58 g

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

Find Vegetables rich in Omega 3

1.57%0.27g

Omega 6

6.53%1.1g

0.27 gvs1.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

88%115g

Carbohydrate

97%126g

115 gvs126 g

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

Find Vegetables rich in Carbohydrate

11.5%8.3g

Sugars

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

8.3 gvsNA g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

%3.42g

Glucose

3.42 gvsNA g

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

Find Vegetables rich in Glucose

%2.17g

Sucrose

2.17 gvsNA g

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

Find Vegetables rich in Sucrose

30%11.4g

Fiber

126%48g

11.4 gvs48 g

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

Find Vegetables rich in Fiber

20.4%11.4g

Protein

8.07%4.52g

11.4 gvs4.52 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 White Potatoesvs Elderberries

0.6%5.43μg

Vitamin A

23%205μg

RAE, retinol activity equivalents

5.43 μgvs205 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21.7%0.26mg

Vitamin B1

40%0.48mg

Thiamine

0.26 mgvs0.48 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

18%0.23mg

Vitamin B2

31.6%0.41mg

Riboflavin

0.23 mgvs0.41 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

52%8.3mg

Vitamin B3

21.4%3.42mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs3.42 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

41.6%2.1mg

Vitamin B5

19%0.96mg

Pantothenic acid

2.1 mgvs0.96 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.2%1.15mg

Vitamin B6

121%1.58mg

Pyridoxine

1.15 mgvs1.58 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

51.6%207μg

Vitamin B9

10.3%41μg

Folates and Folic Acid

207 μgvs41 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

76%68.5mg

Vitamin C

274%247mg

Ascorbic acid

68.5 mgvs247 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.45%0.22mg

Vitamin E

Tocopherols and Tocotrienols

0.22 mgvsNA mg

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

Find Vegetables rich in Vitamin E

12.2%14.7μg

Vitamin K

Phytomenadione or phylloquinone

14.7 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Elderberries

5.43%54.3mg

Calcium

26%260mg

54.3 mgvs260 mg

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

Find Vegetables rich in Calcium

76.7%0.69mg

Copper

46.4%0.42mg

0.69 mgvs0.42 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

43.5%3.48mg

Iron

137%11mg

3.48 mgvs11 mg

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

Find Vegetables rich in Iron

35%147mg

Magnesium

8.15%34.2mg

147 mgvs34.2 mg

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

Find Vegetables rich in Magnesium

44.7%1.03mg

Manganese

1.03 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

58.2%408mg

Phosphorus

38%267mg

408 mgvs267 mg

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

Find Vegetables rich in Phosphorus

87%2957mg

Potassium

56.4%1918mg

2957 mgvs1918 mg

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

Find Vegetables rich in Potassium

4.94%2.7μg

Selenium

7.47%4.1μg

2.7 μgvs4.1 μg

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

Find Vegetables rich in Selenium

2.54%38mg

Sodium

2.74%41mg

38 mgvs41 mg

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

Find Vegetables rich in Sodium

17.3%1.9mg

Zinc

6.85%0.75mg

1.9 mgvs0.75 mg

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

Find Vegetables rich in Zinc

11%410g

Water

14.8%547g

410 gvs547 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Elderberries:

Baked Whole White Potatoes have 2.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 5 times more Vitamin B9 than Raw Elderberries.
While Raw Elderberries contain 37.8 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 3.6 times more Vitamin C than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Elderberries:

Baked Whole White Potatoes have 1.7 times more Copper, 4.3 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.5 times more Zinc than Raw Elderberries.
While Raw Elderberries contain 4.8 times more Calcium, 3.2 times more Iron, 1.5 times more Selenium and 1.3 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 2.5 times more Protein than Raw Elderberries.
While Raw Elderberries contain 7.1 times more Omega 3, 4.2 times more Omega 6 and 4.2 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Elderberries have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole White Potatoes as well as Raw Elderberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesElderberriesVS Baked Red PotatoesBaked White PotatoesVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Elderberries

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: