Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat freeVS Baked Red Potatoes

Weight per 500 calories

Puddings, chocolate, ready-to-eat, fat free

538g

Baked Red Potatoes

575g

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

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat, fat free or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Puddings, chocolate, ready-to-eat, fat free

89%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Puddings, chocolate, ready-to-eat, fat freevs Baked Red 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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1.66%1.6g

Fat

0.89%0.86g

1.6 gvs0.86 g

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

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0%0g

Saturated Fat

0.72%0.23g

0 gvs0.23 g

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

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0%0g

Omega 3

5.4%0.086g

0 gvs0.086 g

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

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0%0g

Omega 6

1.66%0.28g

0 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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1.85%5.38mg

Cholesterol

0%0mg

5.38 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.3%112g

Carbohydrate

86.6%113g

112 gvs113 g

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

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117%84.7g

Sugars

11.3%8.2g

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

84.7 gvs8.2 g

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

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Fructose

3.5%2.53g

≤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 gvs2.53 g

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

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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4.24%1.6g

Fiber

27.2%10.3g

1.6 gvs10.3 g

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

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18.5%10.4g

Protein

23.6%13.2g

10.4 gvs13.2 g

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

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Vitamins

Puddings, chocolate, ready-to-eat, fat freevs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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8.06%0.097mg

Vitamin B1

34.5%0.41mg

Thiamine

0.097 mgvs0.41 mg

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

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30.6%0.4mg

Vitamin B2

22%0.29mg

Riboflavin

0.4 mgvs0.29 mg

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

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2.92%0.47mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs9.17 mg

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

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16%0.8mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.8 mgvs1.96 mg

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

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6.6%0.086mg

Vitamin B6

94%1.2mg

Pyridoxine

0.086 mgvs1.2 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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4.03%16μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

16 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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33.6%0.81μg

Vitamin B12

0%0μg

Cobalamin

0.81 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 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%0mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0 mgvs0.46 mg

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

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0.45%0.54μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

0.54 μgvs16 μg

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

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Minerals

Puddings, chocolate, ready-to-eat, fat freevs Baked Red Potatoes

21%210mg

Calcium

5.17%51.7mg

210 mgvs51.7 mg

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

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49.6%0.45mg

Copper

111%1mg

0.45 mgvs1 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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114%9.1mg

Iron

50.3%4.02mg

9.1 mgvs4.02 mg

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

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19.2%80.6mg

Magnesium

38.3%161mg

80.6 mgvs161 mg

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

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18.2%0.42mg

Manganese

43.2%0.99mg

0.42 mgvs0.99 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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41.5%290mg

Phosphorus

59%414mg

290 mgvs414 mg

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

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33%1118mg

Potassium

92%3132mg

1118 mgvs3132 mg

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

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15.6%8.6μg

Selenium

8.6 μgvsNA μg

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

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55%828mg

Sodium

4.6%69mg

828 mgvs69 mg

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

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14.7%1.6mg

Zinc

21%2.3mg

1.6 mgvs2.3 mg

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

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11%410g

Water

12%441g

410 gvs441 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, ready-to-eat, fat free vs Baked Red Potatoes:

Puddings, chocolate, ready-to-eat, fat free have 1.4 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.3 times more Vitamin B1, 19.6 times more Vitamin B3, 2.5 times more Vitamin B5, 14.2 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C and 29.9 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat, fat free vs Baked Red Potatoes:

Puddings, chocolate, ready-to-eat, fat free have 4.1 times more Calcium, 2.3 times more Iron and 12 times more Sodium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Copper, 2 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium and 1.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free and Baked Whole Red Potatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Puddings, chocolate, ready-to-eat, fat free have 10.3 times more Sugars than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Omega 3, 6.4 times more Fiber and 1.3 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Puddings, chocolate, ready-to-eat, fat free as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, chocolate, ready-to-eat, fat freeVS Frostings, chocolate, creamy, dry mixBaked Red PotatoesVS Frostings, chocolate, creamy, dry mixPuddings, chocolate, ready-to-eat, fat freeVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat freeVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat, fat free or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: