Comparing Nutrients in 500 calories Mammy-apple VS Baked Red Potatoes

Weight per 500 calories

• Mammy-apple: 980g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.7 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.

Which food has more nutrients per 500 calories - Mammy-apple or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	13% 118μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10.8% 108mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23% 845g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mammy-apple vs Baked Red Potatoes:

• Raw Mammy-apple has 20.5 times more Vitamin A, 1.4 times more Vitamin B2 and 1.9 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole Red Potatoes have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Mammy-apple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mammy-apple vs Baked Red Potatoes:

• Raw Mammy-apple has 2.1 times more Calcium, 1.7 times more Iron, 2.1 times more Sodium and 1.9 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Phosphorus, 6.8 times more Potassium and 2.3 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole Red Potatoes have similar amounts of Copper and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mammy-apple has 5.7 times more Fat and 2.8 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3 and 2.7 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Mammy-apple as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.