Comparing Nutrients in 1 pound Baked White Potatoes VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Baked White Potatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	14.4% 417kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	326% 424g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	508% 368g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	148% 56.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	98% 1.27mg	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	43% 172μg	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	11% 9.98mg	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	1.2% 0.18mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	137% 1.23mg	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	36.3% 2.9mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	25.2% 0.58mg	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	48.6% 340mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	85.4% 2903mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Raw Sulfured Dehydrated Apples per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes versus 1 lb of Raw Sulfured Dehydrated Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Raw Sulfured Dehydrated Apples:

• 1 pound of Baked White Potatoes has 2.2 times more Vitamin B3, 38 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 1 lb of Raw Sulfured Dehydrated Apples contains 3 times more Vitamin B2, 1.3 times more Vitamin B6, 18.8 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Baked White Potatoes have insufficient amounts of Vitamin E
• 1 pound of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Baked Whole White Potatoes as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked White Potatoes vs Raw Sulfured Dehydrated Apples:

• 1 pound of Baked White Potatoes has 1.2 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Zinc and 25.1 times more Water than Raw Sulfured Dehydrated Apples.
• While 1 lb of Raw Sulfured Dehydrated Apples contains 2.1 times more Copper, 3.1 times more Iron, 3.6 times more Selenium and 17.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Raw Sulfured Dehydrated Apples contain similar levels of Potassium per one pound.
• 1 pound of Baked White Potatoes lack sufficient amounts of Selenium
• Both Baked Whole White Potatoes as well as Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked White Potatoes has 1.6 times more Protein than Raw Sulfured Dehydrated Apples.
• While 1 lb of Raw Sulfured Dehydrated Apples contains 3.8 times more Energy, 4.4 times more Carbohydrate, 53 times more Sugars and 5.9 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in one pound.