Comparing Nutrients in 300 calories Baked Red Potatoes VS Granny Smith Apples

Weight per 300 calories

• Baked Red Potatoes: 345g
• Granny Smith Apples: 517g

Baked Red Potatoes have 1.5 times more energy per 100g than Granny Smith Apples. It has average energy density when compared to other foods. Raw Granny Smith Apples with skin having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Granny Smith Apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Granny Smith Apples	3%	3%	94%

Macro Nutrients

	Baked Red Potatoes	Granny Smith Apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	54% 70.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	68.4% 49.6g	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	35.7% 26g	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	% 13.8g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 10g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	38% 14.5g	38g per day for Men 19-50 years
Protein	14% 7.93g	4.06% 2.28g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Granny Smith Apples	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	2.87% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	8.2% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	9.95% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	4.07% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	14.7% 0.19mg	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	3.88% 15.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	NA	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	1.84% 0.28mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	13.8% 16.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Granny Smith Apples	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	18% 0.16mg	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	9.7% 0.78mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	6.16% 26mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	9.9% 0.23mg	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	8.87% 62mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	NA	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	0.34% 5.17mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	7.15% 264g	12% 442g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Granny Smith Apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Granny Smith Apples?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Granny Smith Apples:

• 300 calories of Baked Red Potatoes have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 8.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.8 times more Vitamin B6 and 6 times more Vitamin B9 than Granny Smith Apples.
• While 300 kcal of Raw Granny Smith Apples with skin contain 3.4 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 300 calories of Granny Smith Apples have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Granny Smith Apples with skin have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Granny Smith Apples:

• 300 calories of Baked Red Potatoes have 3.7 times more Copper, 3.1 times more Iron, 3.7 times more Magnesium, 2.6 times more Manganese, 4 times more Phosphorus, 3 times more Potassium and 6.7 times more Zinc than Granny Smith Apples.
• While 300 kcal of Raw Granny Smith Apples with skin contain 1.7 times more Water than Baked Whole Red Potatoes.
• 300 calories of Granny Smith Apples lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Raw Granny Smith Apples with skin lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 3.5 times more Protein than Granny Smith Apples.
• While 300 kcal of Raw Granny Smith Apples with skin contain 10.1 times more Sugars, 17 times more Fructose and 2.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Granny Smith Apples offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Granny Smith Apples provide inadequate amounts of Protein