Comparing Nutrients in 500 calories Baked Red Potatoes VS Sugar-apples

Weight per 500 calories

• Baked Red Potatoes: 575g
• Sugar-apples: 532g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Baked Red Potatoes	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	86.6% 113g	97% 126g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sugar-apples	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	50.3% 4.02mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	12% 441g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Sugar-apples:

• Baked Whole Red Potatoes have 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.7 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sugar-apples have similar amounts of Vitamin B6 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Sugar-apples:

• Baked Whole Red Potatoes have 2.2 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus, 2.4 times more Potassium and 4.3 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.5 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sugar-apples have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have more Omega 3 and 1.2 times more Protein than Raw Sugar-apples.
• While Raw Sugar-apples contain 2.3 times more Fiber than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Sugar-apples have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole Red Potatoes as well as Raw Sugar-apples have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.