Comparing Nutrients in 500 calories Baked Potato Skin VS Sugar-apples

Weight per 500 calories

• Baked Potato Skin: 253g
• Sugar-apples: 532g

Baked Potato Skin has 2.1 times more energy per 100g than Sugar-apples. It has above average energy density when compared to other foods. Raw Sugar-apples having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Baked Potato Skin	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.8% 0.26g	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	1.25% 0.21g	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	97% 126g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	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	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	19.3% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	82% 1.06mg	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	18.6% 74.5μg	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	215% 193mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sugar-apples	Recommended Dietary Allowance
Calcium	8.6% 86mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	51% 0.46mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	36.4% 255mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	3.23% 119g	10.5% 390g	3700g per day for Men 19-50 years

Baked Potato Skin VS Sugar-apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Sugar-apples?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Sugar-apples:

• 500 calories of Baked Potato Skin have 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 5.7 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Sugar-apples:

• 500 calories of Baked Potato Skin have 4.5 times more Copper, 5.6 times more Iron, 1.5 times more Phosphorus and 2.3 times more Zinc than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 1.5 times more Calcium and 3.3 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Sugar-apples contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium
• 500 calories of Sugar-apples lack sufficient amounts of Zinc
• Both Baked Potato Skin as well as Raw Sugar-apples lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Baked Potato Skin and Raw Sugar-apples have similar amounts of macro-nutrients per 500 kcal
• Both Baked Potato Skin and Sugar-apples offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Baked Potato Skin as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.