Comparing Nutrients in 500 calories Mammy-apple VS Baked Potato Flesh

Weight per 500 calories

• Mammy-apple: 980g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 1.8 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

Discover which food has more nutrients per 500 calories - Mammy-apple or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Mammy-apple	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	77.4% 29.4g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	124% 1.6mg	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	34.3% 137μg	12% 48.4μg	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	153% 137mg	76.5% 69mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	10.8% 108mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	128% 1.16mg	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	85.8% 6.86mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	37.6% 0.87mg	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	15.4% 108mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	23% 845g	11% 405g	3700g per day for Men 19-50 years

Mammy-apple VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mammy-apple or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Mammy-apple vs Baked Potato Flesh:

• 500 calories of Mammy-apple have more Vitamin A, 3.5 times more Vitamin B2, 2.8 times more Vitamin B9 and 2 times more Vitamin C than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.9 times more Vitamin B1, 1.9 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Mammy-apple.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Mammy-apple as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Mammy-apple vs Baked Potato Flesh:

• 500 calories of Mammy-apple have 4 times more Calcium, 3.6 times more Iron, 3.6 times more Selenium and 2.1 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Copper, 2.5 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Raw Mammy-apple.
• Both Mammy-apple and Baked Potato Flesh contain similar levels of Magnesium per 500 calories.
• 500 calories of Mammy-apple lack sufficient amounts of Zinc
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mammy-apple have 3.6 times more Fiber than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.1 times more Protein than Raw Mammy-apple.
• Both Mammy-apple and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Mammy-apple provide inadequate amounts of Protein
• Both Raw Mammy-apple as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.