Comparing Nutrients in 1 pound Baked Red Potatoes VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Gala Apples	2%	2%	96%

Macro Nutrients

	Baked Red Potatoes	Gala Apples	Recommended Dietary Allowance
Energy	13.6% 395kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	47.7% 62g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 7.53g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 12.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Gala Apples	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	27.2% 0.33mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Gala Apples	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	39.7% 3.18mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.5% 389g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Gala Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes 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 Red Potatoes vs Gala Apples:

• 1 pound of Baked Red Potatoes has 4.2 times more Vitamin B1, 1.7 times more Vitamin B2, 21.3 times more Vitamin B3, 6.2 times more Vitamin B5, 4.3 times more Vitamin B6, 9 times more Vitamin B9 and 2.2 times more Vitamin K than Gala Apples.
• 1 pound of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Gala Apples:

• 1 pound of Baked Red Potatoes has 8.3 times more Copper, 5.8 times more Iron, 5.6 times more Magnesium, 4.7 times more Manganese, 6.5 times more Phosphorus, 5 times more Potassium and 8 times more Zinc than Gala Apples.
• Both Baked Red Potatoes 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 Whole Red Potatoes as well as Raw Gala Apples with skin lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.5 times more Energy, 1.4 times more Carbohydrate and 9.2 times more Protein than Gala Apples.
• While 1 lb of Raw Gala Apples with skin contains 7.3 times more Sugars, 13.5 times more Fructose and 1.3 times more Fiber than Baked Whole Red Potatoes.
• 1 pound of Gala Apples provide inadequate amounts of Energy and Protein