Comparing Nutrients in 300 calories Baked Potato Flesh VS Sugar-apples

Weight per 300 calories

• Baked Potato Flesh: 323g
• Sugar-apples: 319g

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 Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Baked Potato Flesh	Sugar-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.48% 0.15g	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	0.75% 0.13g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	NA	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	37% 14g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	49% 0.64mg	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	11% 44.7μg	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	129% 116mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sugar-apples	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	30.5% 0.27mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	NA	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	1.9% 28.7mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.58% 243g	6.3% 234g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Sugar-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Sugar-apples?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Sugar-apples:

• 300 calories of Baked Potato Flesh have 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sugar-apples.
• While 300 kcal of Raw Sugar-apples contain 5.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.8 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sugar-apples provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Sugar-apples:

• 300 calories of Baked Potato Flesh have 2.5 times more Copper, 1.2 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Sugar-apples.
• While 300 kcal of Raw Sugar-apples contain 4.7 times more Calcium and 1.7 times more Iron than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sugar-apples contain similar levels of Water per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• 300 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Baked Potatoes Flesh no Salt as well as Raw Sugar-apples lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Sugar-apples contain 2.9 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sugar-apples offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Baked Potatoes Flesh no Salt as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.