Comparing Nutrients in 500 calories StrawberriesVS Baked White Potatoes

Weight per 500 calories

Strawberries

1563g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2.9 times more energy per unit of mass than Raw Strawberries, which is average in comparison to other foods. Strawberries having low energy density.

Which food has more nutrients per 500 calories - Strawberries or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Strawberries

86%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Strawberriesvs 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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4.83%4.7g

Fat

0.84%0.82g

4.7 gvs0.82 g

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

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0.73%0.23g

Saturated Fat

0.68%0.22g

0.23 gvs0.22 g

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

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63.5%1g

Omega 3

5.1%0.082g

1 gvs0.082 g

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

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8.27%1.4g

Omega 6

1.57%0.27g

1.4 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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92%120g

Carbohydrate

88%115g

120 gvs115 g

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

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105%76.4g

Sugars

11.5%8.3g

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

76.4 gvs8.3 g

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

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52.6%38g

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]

38 gvs1.96 g

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

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%31g

Glucose

%3.42g

31 gvs3.42 g

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

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%7.34g

Sucrose

%2.17g

7.34 gvs2.17 g

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

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82.2%31.3g

Fiber

30%11.4g

31.3 gvs11.4 g

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

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18.7%10.5g

Protein

20.4%11.4g

10.5 gvs11.4 g

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

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Vitamins

Strawberriesvs Baked White Potatoes

1.74%15.6μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

15.6 μgvs5.43 μg

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

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31.3%0.38mg

Vitamin B1

21.7%0.26mg

Thiamine

0.38 mgvs0.26 mg

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

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26.4%0.34mg

Vitamin B2

18%0.23mg

Riboflavin

0.34 mgvs0.23 mg

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

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37.7%6.03mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

6.03 mgvs8.3 mg

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

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39%1.95mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

1.95 mgvs2.1 mg

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

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56.5%0.73mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.73 mgvs1.15 mg

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

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9.9%2.97μg

Vitamin B7

Biotin

2.97 μgvsNA μg

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

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94%375μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

375 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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1021%919mg

Vitamin C

76%68.5mg

Ascorbic acid

919 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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30.2%4.53mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

4.53 mgvs0.22 mg

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

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28.6%34.4μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

34.4 μgvs14.7 μg

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

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Minerals

Strawberriesvs Baked White Potatoes

25%250mg

Calcium

5.43%54.3mg

250 mgvs54.3 mg

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

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83.3%0.75mg

Copper

76.7%0.69mg

0.75 mgvs0.69 mg

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

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1.7%68.8μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

68.8 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80%6.4mg

Iron

43.5%3.48mg

6.4 mgvs3.48 mg

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

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48.4%203mg

Magnesium

35%147mg

203 mgvs147 mg

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

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262%6.03mg

Manganese

44.7%1.03mg

6.03 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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53.6%375mg

Phosphorus

58.2%408mg

375 mgvs408 mg

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

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70.3%2391mg

Potassium

87%2957mg

2391 mgvs2957 mg

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

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11.4%6.25μg

Selenium

4.94%2.7μg

6.25 μgvs2.7 μg

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

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1.04%15.6mg

Sodium

2.54%38mg

15.6 mgvs38 mg

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

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20%2.2mg

Zinc

17.3%1.9mg

2.2 mgvs1.9 mg

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

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38.4%1421g

Water

11%410g

1421 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 Strawberries vs Baked White Potatoes:

Raw Strawberries have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B9, 13.4 times more Vitamin C, 20.8 times more Vitamin E and 2.3 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Strawberries.
Both Raw Strawberries and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Strawberries as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Strawberries vs Baked White Potatoes:

Raw Strawberries have 4.6 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 5.9 times more Manganese, 2.3 times more Selenium and 3.5 times more Water than Baked Whole White Potatoes.
Both Raw Strawberries and Baked Whole White Potatoes have similar amounts of Copper, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Strawberries have 12.5 times more Omega 3, 5.3 times more Omega 6, 9.2 times more Sugars, 19.5 times more Fructose and 2.7 times more Fiber than Baked Whole White Potatoes.
Both Raw Strawberries and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Strawberries as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

StrawberriesVS Canned Strawberries, Heavy SyrupBaked White PotatoesVS Canned Strawberries, Heavy SyrupStrawberriesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories StrawberriesVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Strawberries or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: