Comparing Nutrients in 300 calories Baked Red Potatoes VS Apples, dried, sulfured, stewed, without added sugar

Weight per 300 calories

• Baked Red Potatoes: 345g
• Apples, dried, sulfured, stewed, without added sugar: 526g

Baked Red Potatoes have 1.5 times more energy per 100g than Apples, dried, sulfured, stewed, without added sugar. It has average energy density when compared to other foods. Apples, dried, sulfured, stewed, without added sugar having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Apples, dried, sulfured, stewed, without added sugar?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%

Macro Nutrients

	Baked Red Potatoes	Apples, 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	0.53% 0.52g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	62% 80.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	97% 70g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	14% 7.93g	2.07% 1.16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	2.63% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	20.2% 0.26mg	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	23.3% 93μg	0% 0μg	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	48.3% 43.4mg	5.85% 5.26mg	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	1.84% 0.28mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Apples, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.58% 15.8mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	25.7% 0.23mg	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	30% 2.4mg	21.7% 1.74mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.8% 0.11mg	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	35.5% 248mg	6.77% 47.4mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	NA	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	2.4% 0.26mg	11mg per day for Men 19-50 years
Water	7.15% 264g	12% 443g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Apples, dried, sulfured, stewed, without added sugar:

• Baked Whole Red Potatoes have 7.9 times more Vitamin B1, 1.7 times more Vitamin B2, 8.1 times more Vitamin B3, 3.9 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin B9, 8.3 times more Vitamin C and 2.6 times more Vitamin K than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 2.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Apples, dried, sulfured, stewed, without added sugar:

• Baked Whole Red Potatoes have 2 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 4.6 times more Magnesium, 5.4 times more Manganese, 5.2 times more Phosphorus, 3.4 times more Potassium and 5.2 times more Zinc than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 2.5 times more Sodium and 1.7 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 2.5 times more Omega 3 and 6.8 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• While Apples, dried, sulfured, stewed, without added sugar contain 14.2 times more Sugars and 1.7 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Apples, dried, sulfured, stewed, without added sugar have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole Red Potatoes as well as Apples, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.