Comparing Nutrients in 1 pound Baked Red Potatoes VS Apricots, canned, juice pack, with skin, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Apricots, canned, juice pack, with skin, solids and liquids	5%	1%	94%

Macro Nutrients

	Baked Red Potatoes	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.19% 0.032g	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	43% 56g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	67% 48.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	19% 7.26g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	43% 386μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	19% 0.24mg	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	2.27% 9.07μg	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	24.7% 22.2mg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Apricots, canned, juice pack, with skin, solids and liquids	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	27.2% 0.24mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	10.3% 0.24mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Apricots, canned, juice pack, with skin, solids and liquids per 1 lb

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

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

• 1 pound of Baked Red Potatoes has 4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.9 times more Vitamin B6, 13.5 times more Vitamin B9, 2.6 times more Vitamin C and 1.3 times more Vitamin K than Apricots, canned, juice pack, with skin, solids and liquids.
• While 1 lb of Apricots, canned, juice pack, with skin, solids and liquids contains 85 times more Vitamin A and 7.5 times more Vitamin E than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 1 pound of Apricots, canned, juice pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Apricots, canned, juice pack, with skin, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Apricots, canned, juice pack, with skin, solids and liquids:

• 1 pound of Baked Red Potatoes has 3.2 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 3.6 times more Phosphorus, 3.3 times more Potassium and 3.6 times more Zinc than Apricots, canned, juice pack, with skin, solids and liquids.
• Both Baked Red Potatoes and Apricots, canned, juice pack, with skin, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Apricots, canned, juice pack, with skin, solids and liquids lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Apricots, canned, juice pack, with skin, solids and liquids lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.8 times more Energy, 1.6 times more Carbohydrate and 3.7 times more Protein than Apricots, canned, juice pack, with skin, solids and liquids.
• While 1 lb of Apricots, canned, juice pack, with skin, solids and liquids contains 7.5 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Apricots, canned, juice pack, with skin, solids and liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Apricots, canned, juice pack, with skin, solids and liquids provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Apricots, canned, juice pack, with skin, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.