Comparing Nutrients in 500 calories Baked White PotatoesVS Canned Mixed Vegetables

Weight per 500 calories

Baked White Potatoes

544g

Canned Mixed Vegetables

1020g

Baked White Potatoes have 1.9 times more energy per 100g than Canned Mixed Vegetables. It has average energy density when compared to other foods. Canned Mixed Vegetables, Solids having low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Canned Mixed Vegetables?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Canned Mixed Vegetables

21%

74%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Canned Mixed Vegetables

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

2.63%2.55g

0.82 gvs2.55 g

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

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0.68%0.22g

Saturated Fat

1.63%0.52g

0.22 gvs0.52 g

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

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5.1%0.082g

Omega 3

20.4%0.33g

0.082 gvs0.33 g

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

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1.57%0.27g

Omega 6

5.22%0.89g

0.27 gvs0.89 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

72.7%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

34%24.6g

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

8.3 gvs24.6 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

80.6%30.6g

11.4 gvs30.6 g

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

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20.4%11.4g

Protein

47%26.4g

11.4 gvs26.4 g

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

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Vitamins

Baked White Potatoesvs Canned Mixed Vegetables

0.6%5.43μg

Vitamin A

661%5949μg

RAE, retinol activity equivalents

5.43 μgvs5949 μg

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

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21.7%0.26mg

Vitamin B1

39%0.47mg

Thiamine

0.26 mgvs0.47 mg

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

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18%0.23mg

Vitamin B2

37.7%0.49mg

Riboflavin

0.23 mgvs0.49 mg

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

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52%8.3mg

Vitamin B3

36.8%5.9mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs5.9 mg

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

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41.6%2.1mg

Vitamin B5

29%1.46mg

Pantothenic acid

2.1 mgvs1.46 mg

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

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88.2%1.15mg

Vitamin B6

62%0.81mg

Pyridoxine

1.15 mgvs0.81 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

61.2%245μg

Folates and Folic Acid

207 μgvs245 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

56.7%51mg

Ascorbic acid

68.5 mgvs51 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

19.7%2.96mg

Tocopherols and Tocotrienols

0.22 mgvs2.96 mg

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

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12.2%14.7μg

Vitamin K

155%186μg

Phytomenadione or phylloquinone

14.7 μgvs186 μg

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

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Minerals

Baked White Potatoesvs Canned Mixed Vegetables

5.43%54.3mg

Calcium

27.6%276mg

54.3 mgvs276 mg

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

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76.7%0.69mg

Copper

82.8%0.74mg

0.69 mgvs0.74 mg

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

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Fluoride

9.44%378μg

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

NA μgvs378 μg

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

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43.5%3.48mg

Iron

134%10.7mg

3.48 mgvs10.7 mg

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

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35%147mg

Magnesium

39%163mg

147 mgvs163 mg

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

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44.7%1.03mg

Manganese

252%5.8mg

1.03 mgvs5.8 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

61.2%429mg

408 mgvs429 mg

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

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87%2957mg

Potassium

87.3%2969mg

2957 mgvs2969 mg

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

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4.94%2.7μg

Selenium

5.57%3.06μg

2.7 μgvs3.06 μg

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

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2.54%38mg

Sodium

146%2184mg

38 mgvs2184 mg

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

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17.3%1.9mg

Zinc

38%4.2mg

1.9 mgvs4.2 mg

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

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11%410g

Water

24%888g

410 gvs888 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 Canned Mixed Vegetables:

Baked Whole White Potatoes have 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Mixed Vegetables, Solids.
While Canned Mixed Vegetables, Solids contain 1094.6 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 13.6 times more Vitamin E and 12.7 times more Vitamin K than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B9 per 500 kcal.
Both Baked Whole White Potatoes as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Canned Mixed Vegetables:

Canned Mixed Vegetables, Solids contain 5.1 times more Calcium, 3.1 times more Iron, 5.6 times more Manganese, 57.4 times more Sodium, 2.2 times more Zinc and 2.2 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Mixed Vegetables, Solids have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 1.2 times more Carbohydrate than Canned Mixed Vegetables, Solids.
While Canned Mixed Vegetables, Solids contain 4 times more Omega 3, 3.3 times more Omega 6, 3 times more Sugars, 2.7 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Canned Mixed Vegetables, Solids have similar amounts of Energy per 500 kcal.
Both Baked Whole White Potatoes as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesCanned Mixed VegetablesVS Baked Red PotatoesBaked White PotatoesVS Frozen Mixed VegetablesCanned Mixed VegetablesVS Frozen Mixed Vegetables

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Canned Mixed Vegetables

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Canned Mixed Vegetables?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: