Comparing Nutrients in 100 calories Golden Delicious Apples VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Golden Delicious Apples: 175g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 2.2 times more energy per unit of mass than Raw Golden Delicious Apples with skin, which is average in comparison to other foods. Golden Delicious Apples having low energy density.

Discover which food has more nutrients per 100 calories - Golden Delicious Apples or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Golden Delicious Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	16% 20.6g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	0.75% 0.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14.8% 10.7g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 3.63g	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	0.88% 0.49g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.9% 0.089mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.3% 5.26μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.63% 3.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.05% 10.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	5.85% 0.053mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.85% 0.23mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.77mg	NA	420mg per day for Men 19-50 years
Manganese	2.67% 0.061mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.5% 17.5mg	NA	700mg per day for Men 19-50 years
Potassium	5.16% 175mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.23% 3.5mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	NA	11mg per day for Men 19-50 years
Water	4.07% 151g	1.45% 53.6g	3700g per day for Men 19-50 years

Golden Delicious Apples VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Golden Delicious Apples or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories of Golden Delicious Apples vs Frozen Roasted Potatoes with Salt:

• Both Raw Golden Delicious Apples with skin and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Golden Delicious Apples vs Frozen Roasted Potatoes with Salt:

• 100 calories of Golden Delicious Apples have 2.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 1.7 times more Iron, 2 times more Potassium and 66.9 times more Sodium than Raw Golden Delicious Apples with skin.
• Both Raw Golden Delicious Apples with skin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Golden Delicious Apples have 32.4 times more Sugars and 2.1 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 3.6 times more Protein than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Golden Delicious Apples provide inadequate amounts of Protein