Comparing Nutrients in 1 kilogram Mammy-apple VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	8.93% 5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	163% 2.12mg	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	35% 140μg	67.5% 270μg	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	156% 140mg	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	193% 1.74mg	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	87.5% 7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.3% 862g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mammy-apple vs Baked Red Potatoes:

• Raw Mammy-apple has 12 times more Vitamin A than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole Red Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Raw Mammy-apple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mammy-apple vs Baked Red Potatoes:

• Raw Mammy-apple has 1.2 times more Calcium and 1.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 1.8 times more Magnesium, 6.5 times more Phosphorus, 11.6 times more Potassium and 4 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole Red Potatoes have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mammy-apple has 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Energy, 1.6 times more Carbohydrate and 4.6 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.