Comparing Nutrients in 1 kilogram Boiled Skinless Apples VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Skinless Apples	2%	6%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Skinless Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	201% 262g	130g per day for Men 19-50 years
Sugars	152% 110g	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	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Skinless Apples	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	13.3% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	2.5% 10μg	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	2.22% 2mg	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

	Boiled Skinless Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	23.8% 1.9mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	NA	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	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	11.4% 80mg	NA	700mg per day for Men 19-50 years
Potassium	26% 880mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	NA	11mg per day for Men 19-50 years
Water	23% 855g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Skinless Apples VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Skinless Apples 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 Boiled Skinless Apples vs Frozen Roasted Potatoes with Salt:

• Both Boiled Raw Apples Without Skin and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Boiled Raw Apples Without Skin as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Skinless Apples vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Skinless Apples has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.6 times more Iron, 5.1 times more Potassium and 298 times more Sodium than Boiled Raw Apples Without Skin.
• Both Boiled 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 Boiled Skinless Apples has 16 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Energy, 1.9 times more Carbohydrate and 8.5 times more Protein than Boiled Raw Apples Without Skin.
• Both Boiled Skinless Apples and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Skinless Apples provide inadequate amounts of Energy and Protein