Comparing Nutrients in 500 calories Baked White PotatoesVS Passion-fruit, Purple

Weight per 500 calories

Baked White Potatoes

544g

Passion-fruit, Purple

516g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Baked White Potatoes or Passion-fruit, Purple?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Passion-fruit, Purple

86%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Passion-fruit, Purple

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

3.7%3.6g

0.82 gvs3.6 g

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

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0.68%0.22g

Saturated Fat

0.95%0.3g

0.22 gvs0.3 g

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

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5.1%0.082g

Omega 3

0.32%0.005g

0.082 gvs0.005 g

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

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1.57%0.27g

Omega 6

12.4%2.1g

0.27 gvs2.1 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

93%121g

115 gvs121 g

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

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11.5%8.3g

Sugars

79.6%57.7g

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

8.3 gvs57.7 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

141%53.6g

11.4 gvs53.6 g

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

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20.4%11.4g

Protein

20.3%11.3g

11.4 gvs11.3 g

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

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Vitamins

Baked White Potatoesvs Passion-fruit, Purple

0.6%5.43μg

Vitamin A

36.7%330μg

RAE, retinol activity equivalents

5.43 μgvs330 μg

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

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21.7%0.26mg

Vitamin B1

0%0mg

Thiamine

0.26 mgvs0 mg

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

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18%0.23mg

Vitamin B2

51.5%0.67mg

Riboflavin

0.23 mgvs0.67 mg

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

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52%8.3mg

Vitamin B3

48.3%7.73mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs7.73 mg

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

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41.6%2.1mg

Vitamin B5

Pantothenic acid

2.1 mgvsNA mg

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

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88.2%1.15mg

Vitamin B6

39.7%0.52mg

Pyridoxine

1.15 mgvs0.52 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

18%72μg

Folates and Folic Acid

207 μgvs72 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

172%155mg

Ascorbic acid

68.5 mgvs155 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

0.69%0.1mg

Tocopherols and Tocotrienols

0.22 mgvs0.1 mg

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

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12.2%14.7μg

Vitamin K

3%3.6μg

Phytomenadione or phylloquinone

14.7 μgvs3.6 μg

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

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Minerals

Baked White Potatoesvs Passion-fruit, Purple

5.43%54.3mg

Calcium

6.2%62mg

54.3 mgvs62 mg

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

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76.7%0.69mg

Copper

49.3%0.44mg

0.69 mgvs0.44 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

103%8.25mg

3.48 mgvs8.25 mg

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

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35%147mg

Magnesium

35.6%149mg

147 mgvs149 mg

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

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44.7%1.03mg

Manganese

1.03 mgvsNA 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

50%351mg

408 mgvs351 mg

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

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87%2957mg

Potassium

52.8%1794mg

2957 mgvs1794 mg

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

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4.94%2.7μg

Selenium

5.62%3.1μg

2.7 μgvs3.1 μg

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

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2.54%38mg

Sodium

9.62%144mg

38 mgvs144 mg

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

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17.3%1.9mg

Zinc

4.7%0.52mg

1.9 mgvs0.52 mg

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

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11%410g

Water

10%376g

410 gvs376 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 Passion-fruit, Purple:

Baked Whole White Potatoes have more Vitamin B1, 2.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 4.1 times more Vitamin K than Raw Passion-fruit, Purple.
While Raw Passion-fruit, Purple contains 60.7 times more Vitamin A, 2.9 times more Vitamin B2 and 2.3 times more Vitamin C than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Passion-fruit, Purple have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole White Potatoes as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Passion-fruit, Purple:

Baked Whole White Potatoes have 1.6 times more Copper, 1.6 times more Potassium and 3.7 times more Zinc than Raw Passion-fruit, Purple.
While Raw Passion-fruit, Purple contains 2.4 times more Iron and 3.8 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Passion-fruit, Purple have similar amounts of Calcium, Magnesium, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 15.8 times more Omega 3 than Raw Passion-fruit, Purple.
While Raw Passion-fruit, Purple contains 7.9 times more Omega 6, 6.9 times more Sugars and 4.7 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Raw Passion-fruit, Purple have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Baked Whole White Potatoes as well as Raw Passion-fruit, Purple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesPassion-fruit, PurpleVS Baked Red PotatoesBaked White PotatoesVS Passion-fruit Juice, PurplePassion-fruit, PurpleVS Passion-fruit Juice, Purple

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Passion-fruit, Purple

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Passion-fruit, Purple?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: