Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Apples, canned, sweetened, sliced, drained, heated

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Apples, canned, sweetened, sliced, drained, heated	1%	5%	94%

Macro Nutrients

	Baked Red Potatoes	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Energy	30% 870kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	130% 168g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	205% 148g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	52.6% 20g	38g per day for Men 19-50 years
Protein	41% 23g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	34% 0.44mg	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	67.5% 270μg	0% 0μg	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	140% 126mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Apples, canned, sweetened, sliced, drained, heated	Recommended Dietary Allowance
Calcium	9% 90mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	56.7% 0.51mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	71.7% 1.65mg	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	103% 720mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Apples, canned, sweetened, sliced, drained, heated per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Apples, canned, sweetened, sliced, drained, heated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Apples, canned, sweetened, sliced, drained, heated:

• 1 kilogram of Baked Red Potatoes has 8 times more Vitamin B1, 5 times more Vitamin B2, 19.7 times more Vitamin B3, 10.7 times more Vitamin B5, 4.8 times more Vitamin B6, more Vitamin B9, 63 times more Vitamin C and 4.7 times more Vitamin K than Apples, canned, sweetened, sliced, drained, heated.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Apples, canned, sweetened, sliced, drained, heated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Apples, canned, sweetened, sliced, drained, heated:

• 1 kilogram of Baked Red Potatoes has 3.4 times more Copper, 2.9 times more Iron, 9.3 times more Magnesium, 12 times more Phosphorus, 7.8 times more Potassium and 8 times more Zinc than Apples, canned, sweetened, sliced, drained, heated.
• Both Baked Red Potatoes and Apples, canned, sweetened, sliced, drained, heated contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Apples, canned, sweetened, sliced, drained, heated lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Energy and 12.8 times more Protein than Apples, canned, sweetened, sliced, drained, heated.
• While 1 kg of Apples, canned, sweetened, sliced, drained, heated contains 10.4 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Apples, canned, sweetened, sliced, drained, heated offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Apples, canned, sweetened, sliced, drained, heated provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.