Comparing Nutrients in 500 calories Puddings, chocolate flavor, low calorie, regular, dry mixVS Baked White Potatoes

Weight per 500 calories

Puddings, chocolate flavor, low calorie, regular, dry mix

137g

Baked White Potatoes

544g

Puddings, chocolate flavor, low calorie, regular, dry mix have 4 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate flavor, low calorie, regular, dry mix or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Puddings, chocolate flavor, low calorie, regular, dry mix

11%

82%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Puddings, chocolate flavor, low calorie, regular, dry mixvs Baked White Potatoes

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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4.24%4.1g

Fat

0.84%0.82g

4.1 gvs0.82 g

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

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6.76%2.16g

Saturated Fat

0.68%0.22g

2.16 gvs0.22 g

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

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0%0g

Omega 3

5.1%0.082g

0 gvs0.082 g

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

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1.05%0.18g

Omega 6

1.57%0.27g

0.18 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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78.4%102g

Carbohydrate

88%115g

102 gvs115 g

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

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1.32%0.96g

Sugars

11.5%8.3g

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

0.96 gvs8.3 g

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

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Fructose

2.7%1.96g

≤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]

NA gvs1.96 g

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

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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36.4%14g

Fiber

30%11.4g

14 gvs11.4 g

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

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24.7%14g

Protein

20.4%11.4g

14 gvs11.4 g

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

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Vitamins

Puddings, chocolate flavor, low calorie, regular, dry mixvs Baked White Potatoes

0%0μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

0 μgvs5.43 μg

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

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2.85%0.034mg

Vitamin B1

21.7%0.26mg

Thiamine

0.034 mgvs0.26 mg

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

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11%0.14mg

Vitamin B2

18%0.23mg

Riboflavin

0.14 mgvs0.23 mg

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

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4.67%0.75mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs8.3 mg

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

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1.6%0.079mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.079 mgvs2.1 mg

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

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2.85%0.037mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.037 mgvs1.15 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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0%0μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

0 μgvs207 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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0%0mg

Vitamin C

76%68.5mg

Ascorbic acid

0 mgvs68.5 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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0.18%0.027mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.027 mgvs0.22 mg

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

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0.57%0.68μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

0.68 μgvs14.7 μg

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

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Minerals

Puddings, chocolate flavor, low calorie, regular, dry mixvs Baked White Potatoes

6.85%68.5mg

Calcium

5.43%54.3mg

68.5 mgvs54.3 mg

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

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130%1.17mg

Copper

76.7%0.69mg

1.17 mgvs0.69 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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66.3%5.3mg

Iron

43.5%3.48mg

5.3 mgvs3.48 mg

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

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36%151mg

Magnesium

35%147mg

151 mgvs147 mg

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

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53%1.2mg

Manganese

44.7%1.03mg

1.2 mgvs1.03 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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34%238mg

Phosphorus

58.2%408mg

238 mgvs408 mg

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

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23%781mg

Potassium

87%2957mg

781 mgvs2957 mg

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

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12.7%7μg

Selenium

4.94%2.7μg

7 μgvs2.7 μg

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

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304%4556mg

Sodium

2.54%38mg

4556 mgvs38 mg

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

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18.6%2.04mg

Zinc

17.3%1.9mg

2.04 mgvs1.9 mg

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

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0.25%9.3g

Water

11%410g

9.3 gvs410 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 Puddings, chocolate flavor, low calorie, regular, dry mix vs Baked White Potatoes:

Baked Whole White Potatoes contain 7.6 times more Vitamin B1, 1.6 times more Vitamin B2, 11.1 times more Vitamin B3, 26.2 times more Vitamin B5, 31 times more Vitamin B6, more Vitamin B9, more Vitamin C and 21.4 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate flavor, low calorie, regular, dry mix vs Baked White Potatoes:

Puddings, chocolate flavor, low calorie, regular, dry mix have 1.3 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 2.6 times more Selenium and 119.8 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Phosphorus, 3.8 times more Potassium and 44 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.
Both Puddings, chocolate flavor, low calorie, regular, dry mix and Baked Whole White Potatoes have similar amounts of Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Puddings, chocolate flavor, low calorie, regular, dry mix have 9.9 times more Saturated Fat, 1.2 times more Fiber and 1.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Omega 3 and 8.7 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
Both Puddings, chocolate flavor, low calorie, regular, dry mix and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, chocolate flavor, low calorie, regular, dry mixVS Puddings, all flavors except chocolate, low calorie, regular, dry mixBaked White PotatoesVS Puddings, all flavors except chocolate, low calorie, regular, dry mixPuddings, chocolate flavor, low calorie, regular, dry mixVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Puddings, chocolate flavor, low calorie, regular, dry mixVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, chocolate flavor, low calorie, regular, dry mix or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: