Comparing Nutrients in 1 kilogram Baked White Potatoes VS Apples

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apples	2%	3%	95%

Macro Nutrients

	Baked White Potatoes	Apples	Recommended Dietary Allowance
Energy	31.7% 920kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	106% 138g	130g per day for Men 19-50 years
Sugars	21% 15.3g	143% 104g	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	4.97% 3.6g	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	% 6.3g	% 24.3g	g per day for Men 19-50 years
Sucrose	% 4g	% 20.7g	g per day for Men 19-50 years
Fiber	55.3% 21g	63% 24g	38g per day for Men 19-50 years
Protein	37.5% 21g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	40% 0.48mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	31.5% 0.41mg	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	95% 380μg	7.5% 30μg	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	51% 46mg	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	2.67% 0.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apples	Recommended Dietary Allowance
Calcium	10% 100mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.83% 33μg	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	80% 6.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	15.2% 0.35mg	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	107% 750mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 856g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 16.8 times more Vitamin B3, 6.3 times more Vitamin B5, 5.1 times more Vitamin B6, 12.7 times more Vitamin B9, 2.7 times more Vitamin C and 1.2 times more Vitamin K than Raw Apples with skin.
• While Raw Apples with skin contain 4.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Apples with skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Apples:

• Baked Whole White Potatoes have 1.7 times more Calcium, 4.7 times more Copper, 5.3 times more Iron, 5.4 times more Magnesium, 5.4 times more Manganese, 6.8 times more Phosphorus, 5.1 times more Potassium and 8.8 times more Zinc than Raw Apples with skin.
• Both Baked Whole White Potatoes and Raw Apples with skin have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Apples with skin have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.8 times more Energy, 1.5 times more Carbohydrate and 8.1 times more Protein than Raw Apples with skin.
• While Raw Apples with skin contain 6.8 times more Sugars and 16.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Apples with skin have similar amounts of Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Apples with skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.