Comparing Nutrients in 300 calories Baked Potato Flesh VS Apricots, dried, sulfured, stewed, without added sugar

Weight per 300 calories

• Baked Potato Flesh: 323g
• Apricots, dried, sulfured, stewed, without added sugar: 353g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Apricots, dried, sulfured, stewed, without added sugar?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Baked Potato Flesh	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	60% 78g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	95% 69g	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	12.7% 4.84g	24% 9.18g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	7.56% 4.24g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	1.47% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	14% 0.18mg	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	7.26% 29μg	2.65% 10.6μg	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	46% 41.3mg	1.18% 1.06mg	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	0.86% 0.13mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	3.24% 3.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	47.5% 0.43mg	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	14% 1.13mg	41.5% 3.3mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	9.24% 39mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	12.7% 0.29mg	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	23% 161mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	5.13% 2.82μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	6.58% 243g	7.2% 267g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Apricots, Dried, Sulfured, Stewed, Without Added Sugar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Apricots, dried, sulfured, stewed, without added sugar?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Apricots, dried, sulfured, stewed, without added sugar:

• 300 calories of Baked Potato Flesh have 19.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 5.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 39 times more Vitamin C than Apricots, dried, sulfured, stewed, without added sugar.
• While 300 kcal of Apricots, dried, sulfured, stewed, without added sugar contain more Vitamin A, 1.4 times more Vitamin B2 and 41.9 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• 300 calories of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Apricots, dried, sulfured, stewed, without added sugar:

• 300 calories of Baked Potato Flesh have 1.6 times more Copper, 2.1 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus and 1.9 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• While 300 kcal of Apricots, dried, sulfured, stewed, without added sugar contain 4.2 times more Calcium and 2.9 times more Iron than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Apricots, dried, sulfured, stewed, without added sugar contain similar levels of Potassium and Water per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 300 calories of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.5 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 300 kcal of Apricots, dried, sulfured, stewed, without added sugar contain 12.6 times more Sugars and 1.9 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Baked Potatoes Flesh no Salt as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.