Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, saltedVS Baked White Potatoes

Weight per 500 calories

Snacks, pretzels, hard, plain, salted

130g

Baked White Potatoes

544g

Snacks, pretzels, hard, plain, salted have 4.2 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 - Snacks, pretzels, hard, plain, salted or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Snacks, pretzels, hard, plain, salted

10%

83%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Snacks, pretzels, hard, plain, saltedvs 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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3.93%3.8g

Fat

0.84%0.82g

3.8 gvs0.82 g

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

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1.6%0.51g

Saturated Fat

0.68%0.22g

0.51 gvs0.22 g

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

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5.2%0.083g

Omega 3

5.1%0.082g

0.083 gvs0.082 g

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

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9.4%1.6g

Omega 6

1.57%0.27g

1.6 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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80.5%105g

Carbohydrate

88%115g

105 gvs115 g

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

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3.97%2.88g

Sugars

11.5%8.3g

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

2.88 gvs8.3 g

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

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0.56%0.4g

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]

0.4 gvs1.96 g

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

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%0.9g

Glucose

%3.42g

0.9 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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11.7%4.43g

Fiber

30%11.4g

4.43 gvs11.4 g

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

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23.3%13g

Protein

20.4%11.4g

13 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, pretzels, hard, plain, saltedvs 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 .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

46%0.55mg

Vitamin B1

21.7%0.26mg

Thiamine

0.55 mgvs0.26 mg

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

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33.3%0.43mg

Vitamin B2

18%0.23mg

Riboflavin

0.43 mgvs0.23 mg

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

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43%6.86mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

6.86 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

8.4%0.42mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.42 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

7.4%0.096mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.096 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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54%216μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

216 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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3.04%2.73mg

Vitamin C

76%68.5mg

Ascorbic acid

2.73 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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4.08%0.61mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

0.61 mgvs0.22 mg

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

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3.04%3.65μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

3.65 μgvs14.7 μg

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

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Minerals

Snacks, pretzels, hard, plain, saltedvs Baked White Potatoes

3.5%35mg

Calcium

5.43%54.3mg

35 mgvs54.3 mg

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

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22.6%0.2mg

Copper

76.7%0.69mg

0.2 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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74.5%5.96mg

Iron

43.5%3.48mg

5.96 mgvs3.48 mg

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

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9%37.8mg

Magnesium

35%147mg

37.8 mgvs147 mg

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

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57.5%1.32mg

Manganese

44.7%1.03mg

1.32 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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24%167mg

Phosphorus

58.2%408mg

167 mgvs408 mg

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

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8.54%290mg

Potassium

87%2957mg

290 mgvs2957 mg

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

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10.4%5.73μg

Selenium

4.94%2.7μg

5.73 μgvs2.7 μg

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

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108%1615mg

Sodium

2.54%38mg

1615 mgvs38 mg

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

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12.3%1.35mg

Zinc

17.3%1.9mg

1.35 mgvs1.9 mg

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

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0.11%4.08g

Water

11%410g

4.08 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 Snacks, pretzels, hard, plain, salted vs Baked White Potatoes:

Snacks, pretzels, hard, plain, salted have 2.1 times more Vitamin B1 and 1.8 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5 times more Vitamin B5, 11.9 times more Vitamin B6, 25 times more Vitamin C and 4 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
Both Snacks, pretzels, hard, plain, salted and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Snacks, pretzels, hard, plain, salted 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 Snacks, pretzels, hard, plain, salted vs Baked White Potatoes:

Snacks, pretzels, hard, plain, salted have 1.7 times more Iron, 1.3 times more Manganese, 2.1 times more Selenium and 42.4 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Calcium, 3.4 times more Copper, 3.9 times more Magnesium, 2.4 times more Phosphorus, 10.2 times more Potassium, 1.4 times more Zinc and 100.6 times more Water than Snacks, pretzels, hard, plain, salted.

Comparison of macro-nutrients per 500 calories:

Snacks, pretzels, hard, plain, salted have 6 times more Omega 6 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.9 times more Sugars and 2.6 times more Fiber than Snacks, pretzels, hard, plain, salted.
Both Snacks, pretzels, hard, plain, salted and Baked Whole White Potatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
Both Snacks, pretzels, hard, plain, salted as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, pretzels, hard, plain, saltedVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorBaked White PotatoesVS Snacks, pretzels, hard, confectioner's coating, chocolate-flavorSnacks, pretzels, hard, plain, saltedVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Snacks, pretzels, hard, plain, saltedVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, pretzels, hard, plain, salted or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: