Comparing Nutrients in 500 calories Baked White PotatoesVS Puddings, coconut cream, dry mix, regular

Weight per 500 calories

Baked White Potatoes

544g

Puddings, coconut cream, dry mix, regular

115g

Puddings, coconut cream, dry mix, regular have 4.7 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Puddings, coconut cream, dry mix, regular?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Puddings, coconut cream, dry mix, regular

24%

75%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Puddings, coconut cream, dry mix, regular

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

13.5%13g

0.82 gvs13 g

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

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0.68%0.22g

Saturated Fat

41%13g

0.22 gvs13 g

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

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5.1%0.082g

Omega 3

0%0g

0.082 gvs0 g

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

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1.57%0.27g

Omega 6

0%0g

0.27 gvs0 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

72.5%94g

115 gvs94 g

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

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11.5%8.3g

Sugars

128%93g

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

8.3 gvs93 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

4.85%1.84g

11.4 gvs1.84 g

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

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20.4%11.4g

Protein

2.06%1.15g

11.4 gvs1.15 g

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

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Vitamins

Baked White Potatoesvs Puddings, coconut cream, dry mix, regular

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 μg

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

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21.7%0.26mg

Vitamin B1

0.96%0.012mg

Thiamine

0.26 mgvs0.012 mg

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

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18%0.23mg

Vitamin B2

2.57%0.033mg

Riboflavin

0.23 mgvs0.033 mg

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

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52%8.3mg

Vitamin B3

0.73%0.12mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs0.12 mg

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

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41.6%2.1mg

Vitamin B5

3.1%0.16mg

Pantothenic acid

2.1 mgvs0.16 mg

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

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88.2%1.15mg

Vitamin B6

4.43%0.058mg

Pyridoxine

1.15 mgvs0.058 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

0.58%2.3μg

Folates and Folic Acid

207 μgvs2.3 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

0.38%0.35mg

Ascorbic acid

68.5 mgvs0.35 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

0.54%0.081mg

Tocopherols and Tocotrienols

0.22 mgvs0.081 mg

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

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12.2%14.7μg

Vitamin K

0.096%0.12μg

Phytomenadione or phylloquinone

14.7 μgvs0.12 μg

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

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Minerals

Baked White Potatoesvs Puddings, coconut cream, dry mix, regular

5.43%54.3mg

Calcium

0.92%9.2mg

54.3 mgvs9.2 mg

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

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76.7%0.69mg

Copper

18.3%0.16mg

0.69 mgvs0.16 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

8.2%0.66mg

3.48 mgvs0.66 mg

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

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35%147mg

Magnesium

4.1%17.3mg

147 mgvs17.3 mg

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

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44.7%1.03mg

Manganese

23%0.53mg

1.03 mgvs0.53 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

5.76%40.3mg

408 mgvs40.3 mg

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

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87%2957mg

Potassium

4.5%153mg

2957 mgvs153 mg

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

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4.94%2.7μg

Selenium

7.54%4.15μg

2.7 μgvs4.15 μg

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

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2.54%38mg

Sodium

52.4%786mg

38 mgvs786 mg

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

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17.3%1.9mg

Zinc

3.67%0.4mg

1.9 mgvs0.4 mg

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

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11%410g

Water

0.12%4.26g

410 gvs4.26 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 Puddings, coconut cream, dry mix, regular:

Baked Whole White Potatoes have 22.6 times more Vitamin B1, 7 times more Vitamin B2, 70.7 times more Vitamin B3, 13.4 times more Vitamin B5, 19.9 times more Vitamin B6, 89.6 times more Vitamin B9, 198.1 times more Vitamin C and 127.4 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
Both Baked Whole White Potatoes as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Puddings, coconut cream, dry mix, regular:

Baked Whole White Potatoes have 5.9 times more Calcium, 4.2 times more Copper, 5.3 times more Iron, 8.5 times more Magnesium, 1.9 times more Manganese, 10.1 times more Phosphorus, 19.3 times more Potassium, 4.7 times more Zinc and 96.2 times more Water than Puddings, coconut cream, dry mix, regular.
While Puddings, coconut cream, dry mix, regular contain 1.5 times more Selenium and 20.7 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have more Omega 3, 1.2 times more Carbohydrate, 6.2 times more Fiber and 9.9 times more Protein than Puddings, coconut cream, dry mix, regular.
While Puddings, coconut cream, dry mix, regular contain 16.1 times more Fat, 60.2 times more Saturated Fat and 11.2 times more Sugars than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Puddings, coconut cream, dry mix, regular have similar amounts of Energy per 500 kcal.
Both Baked Whole White Potatoes as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesPuddings, coconut cream, dry mix, regularVS Baked Red PotatoesBaked White PotatoesVS Puddings, lemon, dry mix, instantPuddings, coconut cream, dry mix, regularVS Puddings, lemon, dry mix, instant

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Puddings, coconut cream, dry mix, regular

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Puddings, coconut cream, dry mix, regular?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: