Comparing Nutrients in 14 ounces Pie, apple, prepared from recipe VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Energy	36.3% 1052kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	17% 9.53g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.9mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	64.4% 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	24% 95μg	37.7% 151μg	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	7.5% 6.75mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	56% 0.5mg	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	55.6% 4.45mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	32.6% 0.75mg	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	16% 111mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 11 times more Vitamin A, 3.1 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Vitamin B5, 6.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.4 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 1.8 times more Iron, 15.6 times more Selenium and 30.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 2.4 times more Copper, 3.9 times more Magnesium, 2.7 times more Phosphorus, 6.9 times more Potassium, 1.8 times more Zinc and 1.6 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, apple, prepared from recipe has 2.9 times more Energy, 83.3 times more Fat, 76.3 times more Saturated Fat, 13.6 times more Omega 3, 64 times more Omega 6 and 1.8 times more Carbohydrate than Baked Whole White Potatoes.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.