Comparing Nutrients in 300 calories Raw Sulfured Dried Apricots VS Baked White Potatoes

Weight per 300 calories

• Raw Sulfured Dried Apricots: 125g
• Baked White Potatoes: 326g

Raw Sulfured Dried Apricots have 2.6 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Raw Sulfured Dried Apricots or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Raw Sulfured Dried Apricots	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	53% 68.7g	130g per day for Men 19-50 years
Sugars	92% 66.5g	6.9% 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	21.5% 15.6g	1.6% 1.17g	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	% 41.2g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 9.82g	% 1.3g	g per day for Men 19-50 years
Fiber	24% 9.1g	18% 6.85g	38g per day for Men 19-50 years
Protein	7.54% 4.2g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	25% 224μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.56% 0.019mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	53% 0.69mg	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	3.1% 12.4μg	31% 124μg	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	1.4% 1.24mg	45.7% 41mg	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	36% 5.4mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.86μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.85% 68.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	46% 0.41mg	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	41.4% 3.3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.5% 40mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	26.8% 0.62mg	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	12.6% 88.4mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	42.5% 1446mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.98% 2.74μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.4mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.49mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Sulfured Dried Apricots vs Baked White Potatoes:

• Raw Sulfured Dried Apricots have 68.7 times more Vitamin A and 41.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 3.9 times more Vitamin B6, 10 times more Vitamin B9, 33 times more Vitamin C and 2.3 times more Vitamin K than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Sulfured Dried Apricots vs Baked White Potatoes:

• Raw Sulfured Dried Apricots have 2.1 times more Calcium, 1.6 times more Iron and 1.7 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 2.4 times more Zinc and 6.4 times more Water than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Baked Whole White Potatoes have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sulfured Dried Apricots have 13.3 times more Sugars, 13.3 times more Fructose and 1.3 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 1.6 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Sulfured Dried Apricots as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.