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Comparing Nutrients in 500 calories White PotatoesVS Red Potatoes

Weight per 500 calories

White Potatoes
725g
Red Potatoes
714g

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

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

Macros Ratio

Protein Fat Carbs

White Potatoes
10%
1%
89%
Red Potatoes
10%
2%
88%
500 kcal ▼

Macro Nutrients

White Potatoesvs Red Potatoes
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
0.75%0.72g
Fat
1.03%1g
0.72 gvs1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.59%0.19g
Saturated Fat
0.78%0.25g
0.19 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
4.53%0.072g
Omega 3
6.25%0.1g
0.072 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.36%0.23g
Omega 6
1.85%0.31g
0.23 gvs0.31 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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87.6%114g
Carbohydrate
87.4%114g
114 gvs114 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
11.5%8.33g
Sugars
12.7%9.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.33 gvs9.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.4%2.46g
Fructose
3.05%2.2g
≤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]
2.46 gvs2.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.84g
Glucose
%2.86g
3.84 gvs2.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.03g
Sucrose
%2.07g
2.03 gvs2.07 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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45.8%17.4g
Fiber
32%12g
17.4 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
21.7%12g
Protein
24%13.5g
12 gvs13.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

White Potatoesvs Red Potatoes
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43%0.51mg
Vitamin B1
48.2%0.58mg
Thiamine
0.51 mgvs0.58 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B2
17%0.22mg
Riboflavin
0.25 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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48.3%7.72mg
Vitamin B3
51.3%8.2mg
Niacin, nicotinic acid, niacinamide
7.72 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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40.7%2.04mg
Vitamin B5
40%2mg
Pantothenic acid
2.04 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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113%1.47mg
Vitamin B6
93%1.2mg
Pyridoxine
1.47 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32.6%130μg
Vitamin B9
32%129μg
Folates and Folic Acid
130 μgvs129 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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73.3%66mg
Vitamin C
68.3%61.4mg
Ascorbic acid
66 mgvs61.4 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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0.48%0.072mg
Vitamin E
0.48%0.071mg
Tocopherols and Tocotrienols
0.072 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.66%11.6μg
Vitamin K
17.3%20.7μg
Phytomenadione or phylloquinone
11.6 μgvs20.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

White Potatoesvs Red Potatoes
6.52%65.2mg
Calcium
7.14%71.4mg
65.2 mgvs71.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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93%0.84mg
Copper
106%0.96mg
0.84 mgvs0.96 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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47%3.77mg
Iron
65%5.2mg
3.77 mgvs5.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36.2%152mg
Magnesium
37.4%157mg
152 mgvs157 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
45.7%1.05mg
Manganese
43.8%1mg
1.05 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
64%449mg
Phosphorus
62.2%436mg
449 mgvs436 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
86.7%2949mg
Potassium
96%3250mg
2949 mgvs3250 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
3.95%2.17μg
Selenium
6.5%3.57μg
2.17 μgvs3.57 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.73%116mg
Sodium
8.57%129mg
116 mgvs129 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg
Zinc
21.4%2.36mg
2.1 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%591g
Water
15.6%578g
591 gvs578 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 White Potatoes vs Red Potatoes:
Comparing minerals per 500 calories for White Potatoes vs Red Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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