Comparing Nutrients in 500 calories Snacks, granola bars, hard, almondVS Baked White Potatoes

Weight per 500 calories

Snacks, granola bars, hard, almond

101g

Baked White Potatoes

544g

Snacks, granola bars, hard, almond have 5.4 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, granola bars, hard, almond

45%

49%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Snacks, granola bars, hard, almondvs 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 .

Find Snacks rich in Energy

26.6%25.8g

Fat

0.84%0.82g

25.8 gvs0.82 g

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

Find Snacks rich in Fat

39.5%12.6g

Saturated Fat

0.68%0.22g

12.6 gvs0.22 g

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

Find Snacks rich in Saturated Fat

6.3%0.1g

Omega 3

5.1%0.082g

0.1 gvs0.082 g

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

Find Snacks rich in Omega 3

21.7%3.7g

Omega 6

1.57%0.27g

3.7 gvs0.27 g

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

Find Snacks rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Snacks rich in Cholesterol

48%62.6g

Carbohydrate

88%115g

62.6 gvs115 g

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

Find Snacks rich in Carbohydrate

Sugars

11.5%8.3g

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

NA gvs8.3 g

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

Find Snacks rich in Sugars

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 .

Find Snacks rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

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

Find Snacks rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

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

Find Snacks rich in Sucrose

12.8%4.85g

Fiber

30%11.4g

4.85 gvs11.4 g

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

Find Snacks rich in Fiber

14%7.78g

Protein

20.4%11.4g

7.78 gvs11.4 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, granola bars, hard, almondvs Baked White Potatoes

0.22%2.02μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

2.02 μgvs5.43 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

23.6%0.28mg

Vitamin B1

21.7%0.26mg

Thiamine

0.28 mgvs0.26 mg

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

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1

5.44%0.071mg

Vitamin B2

18%0.23mg

Riboflavin

0.071 mgvs0.23 mg

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

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2

3.85%0.62mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs8.3 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

9.4%0.47mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.47 mgvs2.1 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.65%0.047mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.047 mgvs1.15 mg

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

Find Snacks rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B7

3.03%12μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

12 μgvs207 μg

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

Find Snacks rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Snacks rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

Find Snacks rich in Vitamin E

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

Find Snacks rich in Vitamin K

Minerals

Snacks, granola bars, hard, almondvs Baked White Potatoes

3.23%32.3mg

Calcium

5.43%54.3mg

32.3 mgvs54.3 mg

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

Find Snacks rich in Calcium

14.3%0.13mg

Copper

76.7%0.69mg

0.13 mgvs0.69 mg

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

Find Snacks rich in Copper

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 .

Find Snacks rich in Fluoride

31.6%2.53mg

Iron

43.5%3.48mg

2.53 mgvs3.48 mg

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

Find Snacks rich in Iron

19.5%82mg

Magnesium

35%147mg

82 mgvs147 mg

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

Find Snacks rich in Magnesium

60%1.38mg

Manganese

44.7%1.03mg

1.38 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese

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 .

Find Snacks rich in Molybdenum

33%230mg

Phosphorus

58.2%408mg

230 mgvs408 mg

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

Find Snacks rich in Phosphorus

8.1%276mg

Potassium

87%2957mg

276 mgvs2957 mg

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

Find Snacks rich in Potassium

27.5%15μg

Selenium

4.94%2.7μg

15 μgvs2.7 μg

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

Find Snacks rich in Selenium

17.2%259mg

Sodium

2.54%38mg

259 mgvs38 mg

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

Find Snacks rich in Sodium

14.5%1.6mg

Zinc

17.3%1.9mg

1.6 mgvs1.9 mg

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

Find Snacks rich in Zinc

0.085%3.13g

Water

11%410g

3.13 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Snacks rich in Water

Lets compare vitamin content per 500 calories of Snacks, granola bars, hard, almond vs Baked White Potatoes:

Baked Whole White Potatoes contain 3.3 times more Vitamin B2, 13.5 times more Vitamin B3, 4.4 times more Vitamin B5, 24.2 times more Vitamin B6, 17 times more Vitamin B9 and more Vitamin C than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 500 kcal.
Both Snacks, granola bars, hard, almond as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, granola bars, hard, almond vs Baked White Potatoes:

Snacks, granola bars, hard, almond have 1.3 times more Manganese, 5.6 times more Selenium and 6.8 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Calcium, 5.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 10.7 times more Potassium and 130.9 times more Water than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Baked Whole White Potatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, granola bars, hard, almond have 31.6 times more Fat, 58.1 times more Saturated Fat, 1.2 times more Omega 3 and 13.9 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Carbohydrate, 2.4 times more Fiber and 1.5 times more Protein than Snacks, granola bars, hard, almond.
Both Snacks, granola bars, hard, almond and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Snacks, granola bars, hard, almond as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, granola bars, hard, almondVS Snacks, granola bars, hard, chocolate chipBaked White PotatoesVS Snacks, granola bars, hard, chocolate chipSnacks, granola bars, hard, almondVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Snacks, granola bars, hard, almondVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, granola bars, hard, almond or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: