Comparing Nutrients in 14 ounces Apricots, dehydrated (low-moisture), sulfured, stewed VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Apricots, dehydrated (low-moisture), sulfured, stewed	6%	2%	92%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Apricots, dehydrated (low-moisture), sulfured, stewed	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Apricots, dehydrated (low-moisture), sulfured, stewed	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	97% 873μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	92% 1.2mg	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	2% 7.94μg	8.93% 35.7μg	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	31.3% 28mg	56.4% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dehydrated (low-moisture), sulfured, stewed	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.53% 95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	95% 0.85mg	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	123% 9.84mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	27.8% 0.64mg	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	35% 246mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	85% 2889mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	6.82% 252g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dehydrated (low-moisture), sulfured, stewed VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Apricots, dehydrated (low-moisture), sulfured, stewed versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed vs Baked Potato Flesh:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have more Vitamin A and 3.2 times more Vitamin B2 than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 8.1 times more Vitamin B1, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 1.8 times more Vitamin C than Apricots, dehydrated (low-moisture), sulfured, stewed.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Baked Potato Flesh provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apricots, dehydrated (low-moisture), sulfured, stewed vs Baked Potato Flesh:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 4.8 times more Calcium, 7.1 times more Iron, 1.2 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Baked Potato Flesh.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Baked Potato Flesh contain similar levels of Copper, Magnesium and Manganese per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Apricots, dehydrated (low-moisture), sulfured, stewed have 1.4 times more Energy and 1.5 times more Carbohydrate than Baked Potato Flesh.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed and Baked Potato Flesh offer comparable quantities of Protein per 14 ounces.
• Both Apricots, dehydrated (low-moisture), sulfured, stewed as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 14 ounces.