Comparing Nutrients in 100 calories Baked White Potatoes VS Mammy-apple

Weight per 100 calories

• Baked White Potatoes: 109g
• Mammy-apple: 196g

Baked White Potatoes have 1.8 times more energy per 100g than Mammy-apple. It has average energy density when compared to other foods. Raw Mammy-apple having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Mammy-apple?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Baked White Potatoes	Mammy-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	19% 24.5g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	2.6% 23.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	3.27% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	4.04% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	15% 0.2mg	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	10.3% 41.3μg	6.86% 27.5μg	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	15.2% 13.7mg	30.5% 27.5mg	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	2.45% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Mammy-apple	Recommended Dietary Allowance
Calcium	1.1% 11mg	2.16% 21.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	18.7% 0.17mg	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	8.7% 0.7mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	7.47% 31.4mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	3.1% 21.6mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.57% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Mammy-apple:

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Mammy-apple.
• While Raw Mammy-apple contains 21.6 times more Vitamin A, 1.7 times more Vitamin B2 and 2 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Mammy-apple have similar amounts of Vitamin B6 per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Mammy-apple:

• Baked Whole White Potatoes have 3.8 times more Phosphorus, 6.4 times more Potassium and 1.9 times more Zinc than Raw Mammy-apple.
• While Raw Mammy-apple contains 2 times more Calcium, 2 times more Iron, 2.2 times more Selenium, 3.9 times more Sodium and 2.1 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Mammy-apple have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have more Omega 3 and 2.3 times more Protein than Raw Mammy-apple.
• While Raw Mammy-apple contains 6 times more Fat and 2.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Mammy-apple have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Mammy-apple have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.