Comparing Nutrients in 1 pound Baked Potato Flesh VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Gala Apples	2%	2%	96%

Macro Nutrients

	Baked Potato Flesh	Gala Apples	Recommended Dietary Allowance
Energy	14.5% 422kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	47.7% 62g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	65% 47g	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	37% 27g	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	% 7.53g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	18% 6.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	16% 8.9g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Gala Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	17% 0.22mg	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	10.2% 41μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.5% 58mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Gala Apples	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	10.6% 0.095mg	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	20% 1.6mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	7.3% 0.17mg	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	32.4% 227mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Gala Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Gala Apples:

• 1 pound of Baked Potato Flesh has 6.2 times more Vitamin B1, 18.6 times more Vitamin B3, 10.1 times more Vitamin B5, 6.1 times more Vitamin B6 and 3 times more Vitamin B9 than Gala Apples.
• While 1 lb of Raw Gala Apples with skin contains 1.4 times more Vitamin B2 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Gala Apples:

• 1 pound of Baked Potato Flesh has 10.2 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 4.5 times more Phosphorus, 3.6 times more Potassium and 5.8 times more Zinc than Gala Apples.
• Both Baked Potato Flesh and Gala Apples contain similar levels of Water per one pound.
• 1 pound of Gala Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Gala Apples with skin lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.6 times more Energy, 1.6 times more Carbohydrate and 7.8 times more Protein than Gala Apples.
• While 1 lb of Raw Gala Apples with skin contains 6.1 times more Sugars and 1.5 times more Fiber than Baked Potatoes Flesh no Salt.
• 1 pound of Gala Apples provide inadequate amounts of Energy and Protein