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

Weight per 500 calories

• Mammy-apple: 980g
• Baked White Potatoes: 544g

Baked Whole White Potatoes 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.

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

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Mammy-apple	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	13% 118μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	88.2% 1.15mg	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	51.6% 207μg	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% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10.8% 108mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	23% 845g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Mammy-apple has 21.6 times more Vitamin A, 1.7 times more Vitamin B2 and 2 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Mammy-apple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Mammy-apple has 2 times more Calcium, 1.2 times more Copper, 2 times more Iron, 2.2 times more Selenium, 3.9 times more Sodium and 2.1 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Phosphorus, 6.4 times more Potassium and 1.9 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole White Potatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mammy-apple has 6 times more Fat and 2.6 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 2.3 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Mammy-apple as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.