Comparing Nutrients in 1 kilogram Baked White Potatoes VS Apricots, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Baked White Potatoes	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	31.7% 920kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.19% 0.06g	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	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	170% 222g	130g per day for Men 19-50 years
Sugars	21% 15.3g	270% 196g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	68.4% 26g	38g per day for Men 19-50 years
Protein	37.5% 21g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.17% 0.05mg	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	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	39.2% 0.51mg	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	3.33% 3mg	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	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	10% 100mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	134% 1.2mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	36% 0.83mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	121% 4110mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	20.4% 756g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Apricots, dried, sulfured, stewed, without added sugar:

• Baked Whole White Potatoes have 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 12.7 times more Vitamin B9, 42 times more Vitamin C and 2.5 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 64 times more Vitamin A and 38.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Apricots, dried, sulfured, stewed, without added sugar:

• Baked Whole White Potatoes have 2.5 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 1.9 times more Calcium, 1.5 times more Iron and 1.6 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.8 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 12.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Baked Whole White Potatoes as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.