Comparing Nutrients in 14 ounces Red Delicious Apples VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Red Delicious Apples	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.07% 234kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	60% 77.8g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	7.83% 5.68g	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	32.3% 23.4g	2.4% 1.75g	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	% 10.8g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 7.4g	% 1.8g	g per day for Men 19-50 years
Fiber	24% 9.13g	19% 7.14g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Red Delicious Apples	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.86% 0.3mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	64.7% 0.84mg	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	2.98% 12μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Delicious Apples	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	76.7% 0.69mg	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	5.46% 0.44mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	30% 0.69mg	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	6.8% 47.6mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.15% 339g	8.22% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Delicious Apples VS Baked Red Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Delicious Apples versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Delicious Apples vs Baked Red Potatoes:

• 14 oz of Baked Whole Red Potatoes contain 4.8 times more Vitamin B1, 2 times more Vitamin B2, 21.3 times more Vitamin B3, 6.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Baked Red Potatoes provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Red Delicious Apples with skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Red Delicious Apples vs Baked Red Potatoes:

• 14 oz of Baked Whole Red Potatoes contain 6.4 times more Copper, 6.4 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 6 times more Phosphorus, 5.2 times more Potassium and 10 times more Zinc than Raw Red Delicious Apples with skin .
• Both Red Delicious Apples and Baked Red Potatoes contain similar levels of Water per 14 ounces.
• 14 ounces of Red Delicious Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Red Delicious Apples with skin as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Delicious Apples have 7.3 times more Sugars, 13.4 times more Fructose and 1.3 times more Fiber than Baked Red Potatoes.
• While 14 oz of Baked Whole Red Potatoes contain 1.5 times more Energy, 1.4 times more Carbohydrate and 8.5 times more Protein than Raw Red Delicious Apples with skin .
• 14 ounces of Red Delicious Apples provide inadequate amounts of Protein