Comparing Nutrients in 100 calories Baked Red Potatoes VS Red Delicious Apples

Weight per 100 calories

• Baked Red Potatoes: 115g
• Red Delicious Apples: 170g

Baked Red Potatoes have 1.5 times more energy per 100g than Red Delicious Apples. It has average energy density when compared to other foods. Raw Red Delicious Apples with skin having low energy density.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Red Delicious Apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	NA	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	18.3% 24g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	24.5% 17.8g	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	0.7% 0.51g	13.8% 10g	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	% 0.63g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 3.15g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	0.82% 0.46g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	0.56% 5.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	3.26% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	0.79% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	4.43% 0.058mg	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	7.76% 31μg	1.27% 5.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	NA	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	0.61% 0.092mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	5.1% 0.046mg	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	10% 0.8mg	2.33% 0.19mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	2% 8.47mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	2.5% 0.058mg	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	12% 82.8mg	2.9% 20.3mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	5.2% 176mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.11% 1.7mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	0.62% 0.068mg	11mg per day for Men 19-50 years
Water	2.4% 88g	3.9% 145g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Red Delicious Apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Red Delicious Apples?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Red Delicious Apples:

• 100 calories of Baked Red Potatoes have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 14.4 times more Vitamin B3, 4.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 6.1 times more Vitamin B9 than Red Delicious Apples.
• While 100 kcal of Raw Red Delicious Apples with skin contain 4.4 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• 100 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 100 calories of Red Delicious Apples have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A in 100 calories.

Comparing minerals per 100 calories for Baked Red Potatoes vs Red Delicious Apples:

• 100 calories of Baked Red Potatoes have 4.4 times more Copper, 4.3 times more Iron, 3.8 times more Magnesium, 3.5 times more Manganese, 4.1 times more Phosphorus, 3.6 times more Potassium and 6.8 times more Zinc than Red Delicious Apples.
• While 100 kcal of Raw Red Delicious Apples with skin contain 1.6 times more Water than Baked Whole Red Potatoes.
• 100 calories of Red Delicious Apples lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 5.8 times more Protein than Red Delicious Apples.
• While 100 kcal of Raw Red Delicious Apples with skin contain 10.8 times more Sugars, 19.8 times more Fructose and 1.9 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Red Delicious Apples offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Red Delicious Apples provide inadequate amounts of Protein