Comparing Nutrients in 1 kilogram Baked White Potatoes VS Apricot nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Baked White Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	31.7% 920kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.03% 0.33g	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	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	105% 136g	130g per day for Men 19-50 years
Sugars	21% 15.3g	176% 128g	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	62% 45g	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	% 42g	g per day for Men 19-50 years
Sucrose	% 4g	% 41g	g per day for Men 19-50 years
Fiber	55.3% 21g	2.63% 1g	38g per day for Men 19-50 years
Protein	37.5% 21g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	28.5% 0.37mg	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	2.5% 10μg	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	330% 297mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	21% 0.19mg	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	80% 6.4mg	12.5% 1mg	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	7.83% 0.18mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	19.7% 670mg	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	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Apricot nectar, canned, with added ascorbic acid per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Apricot nectar, canned, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Apricot nectar, canned, with added ascorbic acid:

• 1 kilogram of Baked White Potatoes has 2.9 times more Vitamin B2, 10.2 times more Vitamin B3, 9.6 times more Vitamin B5, 5.7 times more Vitamin B6, 38 times more Vitamin B9 and 2.3 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• While 1 kg of Apricot nectar, canned, with added ascorbic acid contains 2.4 times more Vitamin C and 10.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked White Potatoes and Apricot nectar, canned, with added ascorbic acid provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole White Potatoes as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Apricot nectar, canned, with added ascorbic acid:

• 1 kilogram of Baked White Potatoes has 6.7 times more Copper, 6.4 times more Iron, 5.4 times more Magnesium, 10.5 times more Manganese, 15 times more Phosphorus, 8.1 times more Potassium and 11.7 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Baked White Potatoes and Apricot nectar, canned, with added ascorbic acid contain similar levels of Water per one kilogram.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole White Potatoes as well as Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 1.6 times more Energy, 1.5 times more Carbohydrate, 21 times more Fiber and 12.4 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• While 1 kg of Apricot nectar, canned, with added ascorbic acid contains 8.4 times more Sugars and 12.5 times more Fructose than Baked Whole White Potatoes.
• 1 kilogram of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole White Potatoes as well as Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.