Comparing Nutrients in 1 kilogram Pie, apple, prepared from recipe VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Energy	91% 2650kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	95% 30.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	128% 2.04g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	184% 31.3g	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	285% 371g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	43% 24g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	162% 2.1mg	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	60% 240μg	95% 380μg	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	19% 17mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	141% 1.27mg	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	140% 11mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	82% 1.9mg	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	40% 280mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	12.8% 473g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 11 times more Vitamin A, 3.1 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Vitamin B5, 6.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.4 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 1.8 times more Iron, 15.6 times more Selenium and 30.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 2.4 times more Copper, 3.9 times more Magnesium, 2.7 times more Phosphorus, 6.9 times more Potassium, 1.8 times more Zinc and 1.6 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, apple, prepared from recipe has 2.9 times more Energy, 83.3 times more Fat, 76.3 times more Saturated Fat, 13.6 times more Omega 3, 64 times more Omega 6 and 1.8 times more Carbohydrate than Baked Whole White Potatoes.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Protein per 1 kg.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.