Comparing Nutrients in 500 calories Baked White PotatoesVS Red Or Green Grapes

Weight per 500 calories

Baked White Potatoes

544g

Red Or Green Grapes

725g

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

Which food has more nutrients per 500 calories - Baked White Potatoes or Red Or Green Grapes?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Red Or Green Grapes

94%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Red Or Green Grapes

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

1.2%1.16g

0.82 gvs1.16 g

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

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0.68%0.22g

Saturated Fat

1.22%0.39g

0.22 gvs0.39 g

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

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5.1%0.082g

Omega 3

5%0.08g

0.082 gvs0.08 g

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

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1.57%0.27g

Omega 6

1.58%0.27g

0.27 gvs0.27 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

101%131g

115 gvs131 g

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

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11.5%8.3g

Sugars

155%112g

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

8.3 gvs112 g

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

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2.7%1.96g

Fructose

81.3%59g

≤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 gvs59 g

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

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%3.42g

Glucose

%52g

3.42 gvs52 g

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

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%2.17g

Sucrose

%1.1g

2.17 gvs1.1 g

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

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30%11.4g

Fiber

17%6.52g

11.4 gvs6.52 g

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

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20.4%11.4g

Protein

9.3%5.2g

11.4 gvs5.2 g

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

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Vitamins

Baked White Potatoesvs Red Or Green Grapes

0.6%5.43μg

Vitamin A

2.4%21.7μg

RAE, retinol activity equivalents

5.43 μgvs21.7 μg

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

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21.7%0.26mg

Vitamin B1

41.7%0.5mg

Thiamine

0.26 mgvs0.5 mg

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

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18%0.23mg

Vitamin B2

39%0.51mg

Riboflavin

0.23 mgvs0.51 mg

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

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52%8.3mg

Vitamin B3

8.5%1.36mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs1.36 mg

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

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41.6%2.1mg

Vitamin B5

7.25%0.36mg

Pantothenic acid

2.1 mgvs0.36 mg

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

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88.2%1.15mg

Vitamin B6

48%0.62mg

Pyridoxine

1.15 mgvs0.62 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

3.62%14.5μg

Folates and Folic Acid

207 μgvs14.5 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

25.8%23mg

Ascorbic acid

68.5 mgvs23 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

9.18%1.38mg

Tocopherols and Tocotrienols

0.22 mgvs1.38 mg

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

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12.2%14.7μg

Vitamin K

88%106μg

Phytomenadione or phylloquinone

14.7 μgvs106 μg

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

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Minerals

Baked White Potatoesvs Red Or Green Grapes

5.43%54.3mg

Calcium

7.25%72.5mg

54.3 mgvs72.5 mg

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

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76.7%0.69mg

Copper

102%0.92mg

0.69 mgvs0.92 mg

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

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Fluoride

1.4%56.5μg

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

NA μgvs56.5 μg

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

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43.5%3.48mg

Iron

32.6%2.6mg

3.48 mgvs2.6 mg

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

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35%147mg

Magnesium

12%50.7mg

147 mgvs50.7 mg

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

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44.7%1.03mg

Manganese

22.4%0.51mg

1.03 mgvs0.51 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

20.7%145mg

408 mgvs145 mg

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

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87%2957mg

Potassium

40.7%1384mg

2957 mgvs1384 mg

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

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4.94%2.7μg

Selenium

1.3%0.72μg

2.7 μgvs0.72 μg

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

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2.54%38mg

Sodium

0.97%14.5mg

38 mgvs14.5 mg

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

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17.3%1.9mg

Zinc

4.6%0.51mg

1.9 mgvs0.51 mg

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

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11%410g

Water

15.8%584g

410 gvs584 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 Red Or Green Grapes:

Baked Whole White Potatoes have 6.1 times more Vitamin B3, 5.7 times more Vitamin B5, 1.8 times more Vitamin B6, 14.3 times more Vitamin B9 and 3 times more Vitamin C than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 6.3 times more Vitamin E and 7.2 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Red Or Green Grapes:

Baked Whole White Potatoes have 1.3 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium and 3.8 times more Zinc than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 1.3 times more Calcium, 1.3 times more Copper and 1.4 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Red Or Green Grapes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 1.8 times more Fiber and 2.2 times more Protein than Raw Red Or Green Grapes.
While Raw Red Or Green Grapes contain 13.5 times more Sugars and 30.1 times more Fructose than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Red Or Green Grapes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Baked Whole White Potatoes as well as Raw Red Or Green Grapes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesRed Or Green GrapesVS Baked Red PotatoesBaked White PotatoesVS Grapes, canned, thompson seedless, water pack, solids and liquidsRed Or Green GrapesVS Grapes, canned, thompson seedless, water pack, solids and liquids

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Red Or Green Grapes

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Red Or Green Grapes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: