Comparing Nutrients in 1 kilogram Apples, dried, sulfured, stewed, without added sugar VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.7% 570kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	201% 262g	130g per day for Men 19-50 years
Sugars	184% 133g	9.5% 6.9g	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	52.6% 20g	68.4% 26g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.06% 1.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	NA	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	0% 0μg	NA	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	11% 10mg	19% 17mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	NA	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	41.3% 3.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	NA	420mg per day for Men 19-50 years
Manganese	9.13% 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	13% 90mg	NA	700mg per day for Men 19-50 years
Potassium	31% 1050mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	NA	11mg per day for Men 19-50 years
Water	22.7% 841g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, without added sugar VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples, dried, sulfured, stewed, without added sugar versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Apples, dried, sulfured, stewed, without added sugar vs Frozen Roasted Potatoes with Salt:

• Both Apples, dried, sulfured, stewed, without added sugar and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Apples, dried, sulfured, stewed, without added sugar vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Apples, dried, sulfured, stewed, without added sugar has 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Iron, 4.3 times more Potassium and 14.9 times more Sodium than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples, dried, sulfured, stewed, without added sugar has 19.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.2 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 10.1 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• 1 kilogram of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Energy and Protein