Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Energy	30% 870kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	108% 141g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	145% 105g	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	81.4% 59g	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	% 27g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 18.6g	g per day for Men 19-50 years
Fiber	47.4% 18g	60.5% 23g	38g per day for Men 19-50 years
Protein	41% 23g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Delicious Apples	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	26% 0.34mg	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	7.5% 30μg	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	140% 126mg	NA	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	5.33% 0.8mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Calcium	9% 90mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	30% 0.27mg	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	87.5% 7mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	14.8% 0.34mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	23% 853g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Red Delicious Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Red Delicious Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Red Delicious Apples:

• 1 kilogram of Baked Red Potatoes has 4.8 times more Vitamin B1, 2 times more Vitamin B2, 21.3 times more Vitamin B3, 6.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 9 times more Vitamin B9 than Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Red Delicious Apples:

• 1 kilogram of Baked Red Potatoes has 6.4 times more Copper, 6.4 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 6 times more Phosphorus, 5.2 times more Potassium and 10 times more Zinc than Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples contain similar levels of Water per one kilogram.
• 1 kilogram of Red Delicious Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.5 times more Energy, 1.4 times more Carbohydrate and 8.5 times more Protein than Red Delicious Apples.
• While 1 kg of Raw Red Delicious Apples with skin contains 7.3 times more Sugars, 13.4 times more Fructose and 1.3 times more Fiber than Baked Whole Red Potatoes.
• 1 kilogram of Red Delicious Apples provide inadequate amounts of Protein