Comparing Nutrients in 500 calories Pumpkin Pie SpiceVS Baked Red Potatoes

Weight per 500 calories

Pumpkin Pie Spice

146g

Baked Red Potatoes

575g

Pumpkin Pie Spice has 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Pumpkin Pie Spice or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Pumpkin Pie Spice

27%

67%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Pumpkin Pie Spicevs 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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19%18.4g

Fat

0.89%0.86g

18.4 gvs0.86 g

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

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30%9.55g

Saturated Fat

0.72%0.23g

9.55 gvs0.23 g

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

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5.94%0.095g

Omega 3

5.4%0.086g

0.095 gvs0.086 g

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

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6.15%1.05g

Omega 6

1.66%0.28g

1.05 gvs0.28 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%101g

Carbohydrate

86.6%113g

101 gvs113 g

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

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15.6%11.3g

Sugars

11.3%8.2g

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

11.3 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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57%21.6g

Fiber

27.2%10.3g

21.6 gvs10.3 g

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

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15%8.42g

Protein

23.6%13.2g

8.42 gvs13.2 g

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

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Vitamins

Pumpkin Pie Spicevs Baked Red Potatoes

2.1%19μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

19 μgvs5.75 μg

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

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16%0.19mg

Vitamin B1

34.5%0.41mg

Thiamine

0.19 mgvs0.41 mg

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

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15.4%0.2mg

Vitamin B2

22%0.29mg

Riboflavin

0.2 mgvs0.29 mg

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

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20.5%3.28mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

3.28 mgvs9.17 mg

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

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Vitamin B5

39%1.96mg

Pantothenic acid

NA mgvs1.96 mg

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

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45%0.58mg

Vitamin B6

94%1.2mg

Pyridoxine

0.58 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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8.77%35μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

35 μgvs155 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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38%34.2mg

Vitamin C

80.5%72.4mg

Ascorbic acid

34.2 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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19%2.82mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

2.82 mgvs0.46 mg

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

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34.6%41.5μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

41.5 μgvs16 μg

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

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Minerals

Pumpkin Pie Spicevs Baked Red Potatoes

100%997mg

Calcium

5.17%51.7mg

997 mgvs51.7 mg

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

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78.6%0.71mg

Copper

111%1mg

0.71 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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360%29mg

Iron

50.3%4.02mg

29 mgvs4.02 mg

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

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47.3%199mg

Magnesium

38.3%161mg

199 mgvs161 mg

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

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1007%23mg

Manganese

43.2%0.99mg

23 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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24.6%173mg

Phosphorus

59%414mg

173 mgvs414 mg

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

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28.5%969mg

Potassium

92%3132mg

969 mgvs3132 mg

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

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24.7%13.6μg

Selenium

13.6 μgvsNA μg

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

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5.07%76mg

Sodium

4.6%69mg

76 mgvs69 mg

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

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31.5%3.46mg

Zinc

21%2.3mg

3.46 mgvs2.3 mg

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

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0.33%12.4g

Water

12%441g

12.4 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 Pumpkin Pie Spice vs Baked Red Potatoes:

Pumpkin Pie Spice has 6.1 times more Vitamin E and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B6, 4.4 times more Vitamin B9 and 2.1 times more Vitamin C than Pumpkin Pie Spice.
Both Pumpkin Pie Spice as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pumpkin Pie Spice vs Baked Red Potatoes:

Pumpkin Pie Spice has 19.3 times more Calcium, 7.2 times more Iron, 1.2 times more Magnesium, 23.3 times more Manganese and 1.5 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Copper, 2.4 times more Phosphorus, 3.2 times more Potassium and 35.6 times more Water than Pumpkin Pie Spice.
Both Pumpkin Pie Spice and Baked Whole Red Potatoes have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Pumpkin Pie Spice has 21.4 times more Fat, 41.5 times more Saturated Fat, 3.7 times more Omega 6, 1.4 times more Sugars and 2.1 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Protein than Pumpkin Pie Spice.
Both Pumpkin Pie Spice and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Pumpkin Pie Spice as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pumpkin Pie SpiceVS Dried Rosemary SpicesBaked Red PotatoesVS Dried Rosemary SpicesPumpkin Pie SpiceVS 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 Pumpkin Pie SpiceVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Pumpkin Pie Spice or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: