Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Baked Red Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	30% 870kcal	83% 2410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	482% 626g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	737% 534g	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	172% 125g	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	% 331g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 79g	g per day for Men 19-50 years
Fiber	47.4% 18g	192% 73g	38g per day for Men 19-50 years
Protein	41% 23g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	200% 1800μg	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	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	110% 1.43mg	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	25% 100μg	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	11% 10mg	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	289% 43.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	9% 90mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	381% 3.43mg	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	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	102% 2.35mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	342% 11620mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Raw Sulfured Dried Apricots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Raw Sulfured Dried Apricots:

• 1 kilogram of Baked Red Potatoes has 4.8 times more Vitamin B1, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 12.6 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 180 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 54.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Raw Sulfured Dried Apricots provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Baked Whole Red Potatoes as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Raw Sulfured Dried Apricots:

• 1 kilogram of Baked Red Potatoes has 2.5 times more Water than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 6.1 times more Calcium, 2 times more Copper, 3.8 times more Iron, 1.4 times more Manganese and 2.1 times more Potassium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Raw Sulfured Dried Apricots contain similar levels of Magnesium, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sulfured Dried Apricots contains 2.8 times more Energy, 3.2 times more Carbohydrate, 37.4 times more Sugars, 28.4 times more Fructose, 4.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.