Comparing Nutrients in 1 pound Baked White Potatoes VS Frozen Apples

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Apples	2%	5%	93%

Macro Nutrients

	Baked White Potatoes	Frozen Apples	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.1% 0.35g	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	43% 56g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	63% 46g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	17% 9.53g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Apples	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	12% 0.15mg	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	0.5% 0.45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Apples	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	29.2% 0.26mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	33.3% 0.77mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.6% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Frozen Apples per 1 lb

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

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Frozen Apples:

• 1 pound of Baked White Potatoes has 3.7 times more Vitamin B1, 3.9 times more Vitamin B2, 36.4 times more Vitamin B3, 7.1 times more Vitamin B5, 6.2 times more Vitamin B6, 38 times more Vitamin B9 and 126 times more Vitamin C than Frozen Apples.
• 1 pound of Frozen Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Baked Whole White Potatoes as well as Frozen Apples have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked White Potatoes vs Frozen Apples:

• 1 pound of Baked White Potatoes has 2.2 times more Copper, 3.6 times more Iron, 9 times more Magnesium, 9.4 times more Phosphorus, 7.1 times more Potassium and 7 times more Zinc than Frozen Apples.
• Both Baked White Potatoes and Frozen Apples contain similar levels of Manganese and Water per one pound.
• 1 pound of Frozen Apples lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Whole White Potatoes as well as Frozen Apples lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked White Potatoes has 1.9 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Fiber and 7.5 times more Protein than Frozen Apples.
• While 1 lb of Frozen Apples contains 6.6 times more Sugars than Baked Whole White Potatoes.
• 1 pound of Frozen Apples provide inadequate amounts of Energy and Protein
• Both Baked Whole White Potatoes as well as Frozen Apples provide inadequate amounts of Omega 3 and Omega 6 in one pound.