Comparing Nutrients in 500 calories Baked Red Potatoes VS Golden Delicious Apples

Weight per 500 calories

• Baked Red Potatoes: 575g
• Golden Delicious Apples: 877g

Baked Red Potatoes have 1.5 times more energy per 100g than Golden Delicious Apples. It has average energy density when compared to other foods. Raw Golden Delicious Apples with skin having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Golden Delicious Apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Golden Delicious Apples	2%	2%	96%

Macro Nutrients

	Baked Red Potatoes	Golden Delicious Apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	92% 119g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	121% 88g	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	3.5% 2.53g	74% 53.5g	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	% 3.16g	% 16.4g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 18g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Golden Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	34.4% 0.45mg	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	38.8% 155μg	6.58% 26.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	NA	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	3.07% 0.46mg	10.5% 1.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	13% 15.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Golden Delicious Apples	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	29.2% 0.26mg	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	50.3% 4.02mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	10.4% 44mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	13.3% 0.31mg	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	59% 414mg	12.5% 87.7mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.17% 17.5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	12% 441g	20.3% 753g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Golden Delicious Apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Golden Delicious Apples?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Golden Delicious Apples:

• 500 calories of Baked Red Potatoes have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 11.1 times more Vitamin B3, 3 times more Vitamin B5, 2.7 times more Vitamin B6 and 5.9 times more Vitamin B9 than Golden Delicious Apples.
• While 500 kcal of Raw Golden Delicious Apples with skin contain 3.4 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Golden Delicious Apples provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin E
• 500 calories of Golden Delicious Apples have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Golden Delicious Apples with skin have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Golden Delicious Apples:

• 500 calories of Baked Red Potatoes have 3.8 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.2 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium and 6.6 times more Zinc than Golden Delicious Apples.
• While 500 kcal of Raw Golden Delicious Apples with skin contain 1.7 times more Water than Baked Whole Red Potatoes.
• 500 calories of Golden Delicious Apples lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Raw Golden Delicious Apples with skin lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 5.4 times more Protein than Golden Delicious Apples.
• While 500 kcal of Raw Golden Delicious Apples with skin contain 10.7 times more Sugars, 21.2 times more Fructose and 2 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Golden Delicious Apples offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Golden Delicious Apples provide inadequate amounts of Protein