Comparing Nutrients in 100 calories Baked Potato Flesh VS Sugar-apples

Weight per 100 calories

• Baked Potato Flesh: 108g
• Sugar-apples: 106g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Baked Potato Flesh	Sugar-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.24% 1.6g	12.3% 4.7g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	9.75% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	5.87% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	16.4% 0.21mg	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	2.4% 9.68μg	3.72% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.3% 13.8mg	43% 38.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sugar-apples	Recommended Dietary Allowance
Calcium	0.54% 5.38mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	10% 0.091mg	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	4.7% 0.38mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	5.3% 22.3mg	420mg per day for Men 19-50 years
Manganese	7.53% 0.17mg	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	7.7% 53.8mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	7.73% 263mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.32μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.38mg	0.64% 9.57mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.1% 78g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Sugar-apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Sugar-apples?

Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Sugar-apples:

• 100 calories of Baked Potato Flesh have 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sugar-apples.
• While 100 kcal of Raw Sugar-apples contain 5.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.8 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sugar-apples provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Baked Potato Flesh vs Sugar-apples:

• 100 calories of Baked Potato Flesh have 2.5 times more Copper, 1.2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Sugar-apples.
• While 100 kcal of Raw Sugar-apples contain 4.7 times more Calcium and 1.7 times more Iron than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sugar-apples contain similar levels of Water per 100 calories.
• 100 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 100 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Sugar-apples lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Sugar-apples contain 2.9 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sugar-apples offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Baked Potatoes Flesh no Salt as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.