Comparing Nutrients in 1 pound Pie, apple, prepared from recipe VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Energy	41.4% 1202kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.7g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	83.6% 14.2g	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	129% 168g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	19.4% 11g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	27.2% 109μg	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	8.57% 7.7mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	63.5% 5.1mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	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	18% 127mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	64.3% 35.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	64% 957mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.8% 215g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 11 times more Vitamin A, 3.1 times more Vitamin B1 and 2.5 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Vitamin B5, 6.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 7.4 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pie, apple, prepared from recipe vs Baked White Potatoes:

• Pie, apple, prepared from recipe has 1.8 times more Iron, 15.6 times more Selenium and 30.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Calcium, 2.4 times more Copper, 3.9 times more Magnesium, 2.7 times more Phosphorus, 6.9 times more Potassium, 1.8 times more Zinc and 1.6 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie, apple, prepared from recipe has 2.9 times more Energy, 83.3 times more Fat, 76.3 times more Saturated Fat, 13.6 times more Omega 3, 64 times more Omega 6 and 1.8 times more Carbohydrate than Baked Whole White Potatoes.
• Both Pie, apple, prepared from recipe and Baked Whole White Potatoes have similar amounts of Protein per 1 lb.
• Both Pie, apple, prepared from recipe as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.