Comparing Nutrients in 300 calories Mammy-apple VS Baked White Potatoes

Weight per 300 calories

• Mammy-apple: 588g
• Baked White Potatoes: 326g

Baked Whole White Potatoes 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.

Which food has more nutrients per 300 calories - Mammy-apple or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Mammy-apple	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	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	2.73% 0.46g	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	56.6% 73.5g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	46.4% 17.6g	18% 6.85g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	20.6% 82.4μg	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	92% 82.4mg	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	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	51.5% 4.1mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.24% 64.7mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	13.7% 507g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mammy-apple vs Baked White Potatoes:

• Raw Mammy-apple has 21.6 times more Vitamin A, 1.7 times more Vitamin B2 and 2 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Mammy-apple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mammy-apple vs Baked White Potatoes:

• Raw Mammy-apple has 2 times more Calcium, 1.2 times more Copper, 2 times more Iron, 2.2 times more Selenium, 3.9 times more Sodium and 2.1 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Phosphorus, 6.4 times more Potassium and 1.9 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole White Potatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mammy-apple has 6 times more Fat and 2.6 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 2.3 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Mammy-apple as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.