Comparing Nutrients in 1 pound Baked White Potatoes VS Apples

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apples	2%	3%	95%

Macro Nutrients

	Baked White Potatoes	Apples	Recommended Dietary Allowance
Energy	14.4% 417kcal	8.13% 236kcal	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	0.4% 0.13g	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	1.15% 0.2g	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	48% 62.6g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	37% 26.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 9.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	28.6% 11g	38g per day for Men 19-50 years
Protein	17% 9.53g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Apples	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	14.3% 0.19mg	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	3.4% 13.6μg	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	23% 21mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apples	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	13.6% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.37% 15μg	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	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	6.9% 0.16mg	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.5% 388g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 16.8 times more Vitamin B3, 6.3 times more Vitamin B5, 5.1 times more Vitamin B6, 12.7 times more Vitamin B9, 2.7 times more Vitamin C and 1.2 times more Vitamin K than Raw Apples with skin.
• While Raw Apples with skin contain 4.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Apples with skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Baked Whole White Potatoes have 1.7 times more Calcium, 4.7 times more Copper, 5.3 times more Iron, 5.4 times more Magnesium, 5.4 times more Manganese, 6.8 times more Phosphorus, 5.1 times more Potassium and 8.8 times more Zinc than Raw Apples with skin.
• Both Baked Whole White Potatoes and Raw Apples with skin have similar amounts of Water per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Apples with skin have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.8 times more Energy, 1.5 times more Carbohydrate and 8.1 times more Protein than Raw Apples with skin.
• While Raw Apples with skin contain 6.8 times more Sugars and 16.4 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Apples with skin have similar amounts of Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Apples with skin have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.