Comparing Nutrients in 1 kilogram Apples no Skin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples no Skin	2%	2%	96%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Apples no Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.6% 480kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	201% 262g	130g per day for Men 19-50 years
Sugars	139% 101g	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	83% 60.3g	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	% 32.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	68.4% 26g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Apples no Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	44.4% 40mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples no Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	8.75% 0.7mg	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	16.5% 0.38mg	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	15.7% 110mg	NA	700mg per day for Men 19-50 years
Potassium	26.5% 900mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	23.4% 867g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples no Skin VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples no Skin 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 no Skin vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Apples no Skin has 2.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Apples no Skin vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Apples no Skin has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 7.1 times more Iron, 5 times more Potassium and more Sodium than Raw Apples without skin.
• 1 kilogram of Apples no Skin lack sufficient amounts of Iron
• Both Raw Apples without skin 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 no Skin has 14.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.6 times more Energy, 2 times more Carbohydrate, 2 times more Fiber and 8.2 times more Protein than Raw Apples without skin.
• 1 kilogram of Apples no Skin provide inadequate amounts of Energy and Protein