Comparing Nutrients in 14 ounces Baked Red Potatoes VS 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	12% 345kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	43% 56g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	57.4% 41.6g	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	2.4% 1.75g	32.3% 23.4g	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	% 2.2g	% 10.8g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 7.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	24% 9.13g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

• 14 ounces of Baked Red Potatoes have 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 Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples 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 Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin E in 14 ounces.

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

• 14 ounces of Baked Red Potatoes have 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 Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples 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 Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

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