Comparing Nutrients in 300 calories Mammy-apple VS Baked Potato Flesh

Weight per 300 calories

• Mammy-apple: 588g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 1.8 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

Discover which food has more nutrients per 300 calories - Mammy-apple or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Mammy-apple	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.4% 17.6g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	74.7% 0.97mg	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	20.6% 82.4μg	7.26% 29μg	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	92% 82.4mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	77% 0.69mg	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	51.5% 4.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	9.24% 64.7mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	13.7% 507g	6.58% 243g	3700g per day for Men 19-50 years

Mammy-apple VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mammy-apple or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Mammy-apple vs Baked Potato Flesh:

• 300 calories of Mammy-apple have more Vitamin A, 3.5 times more Vitamin B2, 2.8 times more Vitamin B9 and 2 times more Vitamin C than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 2.9 times more Vitamin B1, 1.9 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Mammy-apple.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Mammy-apple as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Mammy-apple vs Baked Potato Flesh:

• 300 calories of Mammy-apple have 4 times more Calcium, 3.6 times more Iron, 3.6 times more Selenium and 2.1 times more Water than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Copper, 2.5 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Baked Potato Flesh contain similar levels of Magnesium per 300 calories.
• 300 calories of Mammy-apple lack sufficient amounts of Zinc
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mammy-apple have 3.6 times more Fiber than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 2.1 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Mammy-apple provide inadequate amounts of Protein
• Both Raw Mammy-apple as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.