Comparing Nutrients in 1 pound Apricots, canned, light syrup pack, with skin, solids and liquids VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Apricots, canned, light syrup pack, with skin, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Energy	9.85% 286kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	57.5% 74.8g	73.6% 96g	130g per day for Men 19-50 years
Sugars	93% 67.5g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	19% 7.26g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, light syrup pack, with skin, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.38mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.35% 0.42mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	73.6% 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	2.27% 9.07μg	43% 172μg	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	13.6% 12.2mg	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	18% 2.72mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, light syrup pack, with skin, solids and liquids	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	64% 0.58mg	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	22% 1.77mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	37.3% 0.86mg	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	8.42% 59mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 374g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, light syrup pack, with skin, solids and liquids VS Baked White Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Apricots, canned, light syrup pack, with skin, solids and liquids versus 1 lb of Baked White Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids vs Baked White Potatoes:

• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids has 66 times more Vitamin A and 15 times more Vitamin E than Baked White Potatoes.
• While 1 lb of Baked Whole White Potatoes contains 3 times more Vitamin B1, 2.2 times more Vitamin B2, 5 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6, 19 times more Vitamin B9 and 4.7 times more Vitamin C than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 1 pound of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apricots, canned, light syrup pack, with skin, solids and liquids vs Baked White Potatoes:

• 1 lb of Baked Whole White Potatoes contains 1.6 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 5.8 times more Phosphorus, 3.9 times more Potassium and 3.2 times more Zinc than Apricots, canned, light syrup pack, with skin, solids and liquids.
• Both Apricots, canned, light syrup pack, with skin, solids and liquids and Baked White Potatoes contain similar levels of Water per one pound.
• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Baked Whole White Potatoes lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids has 9.7 times more Sugars than Baked White Potatoes.
• While 1 lb of Baked Whole White Potatoes contains 1.5 times more Energy, 1.3 times more Carbohydrate, 1.3 times more Fiber and 4 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 pound of Apricots, canned, light syrup pack, with skin, solids and liquids provide inadequate amounts of Protein
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Baked Whole White Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.