Comparing Nutrients in 1 pound Baked Red Potatoes VS Sweetened Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweetened Canned Applesauce	1%	2%	97%

Macro Nutrients

	Baked Red Potatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Energy	13.6% 395kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	61% 79.3g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	92% 66.5g	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	2.75% 2g	45.5% 33g	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	% 25g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 4.54g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	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	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	9.42% 0.12mg	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	1.13% 4.54μg	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	63.5% 57mg	8.57% 7.7mg	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	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	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweetened Canned Applesauce	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	16% 0.15mg	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	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	5.9% 0.14mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Sweetened Canned Applesauce per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Sweetened Canned Applesauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Sweetened Canned Applesauce:

• 1 pound of Baked Red Potatoes has 4.2 times more Vitamin B1, 2.3 times more Vitamin B2, 22.2 times more Vitamin B3, 7.8 times more Vitamin B5, 7.9 times more Vitamin B6, 27 times more Vitamin B9, 7.4 times more Vitamin C and 4.7 times more Vitamin K than Sweetened Canned Applesauce.
• 1 pound of Sweetened Canned Applesauce have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Sweetened Canned Applesauce no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Sweetened Canned Applesauce:

• 1 pound of Baked Red Potatoes has 5.4 times more Copper, 5.8 times more Iron, 9.3 times more Magnesium, 5.8 times more Manganese, 12 times more Phosphorus, 7.3 times more Potassium and 13.3 times more Zinc than Sweetened Canned Applesauce.
• Both Baked Red Potatoes and Sweetened Canned Applesauce contain similar levels of Water per one pound.
• 1 pound of Sweetened Canned Applesauce lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Sweetened Canned Applesauce no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.3 times more Energy, 1.5 times more Fiber and 14.4 times more Protein than Sweetened Canned Applesauce.
• While 1 lb of Sweetened Canned Applesauce no Salt contains 10.3 times more Sugars and 16.5 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Sweetened Canned Applesauce offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Sweetened Canned Applesauce provide inadequate amounts of Protein
• Both Baked Whole Red Potatoes as well as Sweetened Canned Applesauce no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.