Comparing Nutrients in 1 pound Apples, dried, sulfured, stewed, without added sugar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.9% 259kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	68.4% 89g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	1.8% 1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.17% 0.26mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	74% 0.96mg	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	0% 0μg	30.6% 122μg	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	5.04% 4.54mg	63.5% 57mg	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	3.63% 0.54mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	87.7% 0.79mg	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	18.7% 1.5mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	34% 0.78mg	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	5.83% 41mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.3% 382g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Apples, dried, sulfured, stewed, without added sugar vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 12 times more Vitamin B1, 2.6 times more Vitamin B2, 12.4 times more Vitamin B3, 6 times more Vitamin B5, 4.2 times more Vitamin B6, more Vitamin B9, 12.6 times more Vitamin C and 4 times more Vitamin K than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Apples, dried, sulfured, stewed, without added sugar vs Baked Red Potatoes:

• Apples, dried, sulfured, stewed, without added sugar have 1.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper, 2.1 times more Iron, 7 times more Magnesium, 8.2 times more Manganese, 8 times more Phosphorus, 5.2 times more Potassium and 8 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Apples, dried, sulfured, stewed, without added sugar have 9.3 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Energy, 1.3 times more Carbohydrate and 10.5 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar and Baked Whole Red Potatoes have similar amounts of Fiber per 1 lb.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.