Comparing Nutrients in 300 calories Baked White Potatoes VS Sugar-apples

Weight per 300 calories

• Baked White Potatoes: 326g
• Sugar-apples: 319g

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

Which food has more nutrients per 300 calories - Baked White Potatoes or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Baked White Potatoes	Sugar-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.95% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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% 68.7g	58% 75.4g	130g per day for Men 19-50 years
Sugars	6.9% 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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	37% 14g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sugar-apples	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	7.66% 76.6mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	26% 2.1mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	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	35% 245mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	3.5% 1.9μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	1.9% 28.7mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.65% 246g	6.3% 234g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Sugar-apples:

• Baked Whole White Potatoes have 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.8 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sugar-apples have similar amounts of Vitamin B6 per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Sugar-apples:

• Baked Whole White Potatoes have 1.5 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 3.6 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.3 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sugar-apples have similar amounts of Iron, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3 than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.1 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sugar-apples have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Sugar-apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.