Comparing Nutrients in 500 calories Baked Potato Skin VS Apricots, dried, sulfured, stewed, without added sugar

Weight per 500 calories

• Baked Potato Skin: 253g
• Apricots, dried, sulfured, stewed, without added sugar: 588g

Baked Potato Skin has 2.3 times more energy per 100g than Apricots, dried, sulfured, stewed, without added sugar. It has above average energy density when compared to other foods. Apricots, dried, sulfured, stewed, without added sugar having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Apricots, dried, sulfured, stewed, without added sugar?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Baked Potato Skin	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	100% 130g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	159% 115g	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	52.5% 20g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	19.3% 11g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	42% 376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	2.45% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	33.6% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	23% 0.3mg	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	14% 55.6μg	4.4% 17.6μg	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	38% 34mg	1.96% 1.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	5.4% 6.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	8.6% 86mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	79% 0.71mg	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	222% 17.8mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	15.4% 64.7mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	21.2% 0.49mg	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	36.4% 255mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	71% 2418mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	8.56% 4.7μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	1.57% 23.5mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	7.5% 0.82mg	11mg per day for Men 19-50 years
Water	3.23% 119g	12% 444g	3700g per day for Men 19-50 years

Baked Potato Skin VS Apricots, Dried, Sulfured, Stewed, Without Added Sugar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Apricots, dried, sulfured, stewed, without added sugar?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Apricots, dried, sulfured, stewed, without added sugar:

• 500 calories of Baked Potato Skin have 10.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 5.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 19.3 times more Vitamin C than Apricots, dried, sulfured, stewed, without added sugar.
• While 500 kcal of Apricots, dried, sulfured, stewed, without added sugar contain 149.1 times more Vitamin A and 89.1 times more Vitamin E than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin E
• 500 calories of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Apricots, dried, sulfured, stewed, without added sugar:

• 500 calories of Baked Potato Skin have 2.9 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 1.7 times more Phosphorus and 1.5 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• While 500 kcal of Apricots, dried, sulfured, stewed, without added sugar contain 1.3 times more Calcium, 1.7 times more Potassium and 3.7 times more Water than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 500 calories of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.3 times more Fiber and 1.5 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While 500 kcal of Apricots, dried, sulfured, stewed, without added sugar contain 32.6 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Apricots, dried, sulfured, stewed, without added sugar offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Baked Potato Skin as well as Apricots, dried, sulfured, stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.