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

Weight per 500 calories

• Sugar-apples: 532g
• Baked Potato Flesh: 538g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sugar-apples	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	61.6% 23.4g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	19.6% 11g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.2% 0.6mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	124% 1.6mg	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	18.6% 74.5μg	12% 48.4μg	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	215% 193mg	76.5% 69mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	12.8% 128mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	128% 1.16mg	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	40% 3.2mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	37.6% 0.87mg	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	24.3% 170mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 405g	3700g per day for Men 19-50 years

Sugar-apples VS Baked Potato Flesh Nutrients Per 500 Kcal

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

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

• 500 calories of Sugar-apples have 5.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 2.8 times more Vitamin C than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Sugar-apples.
• Both Sugar-apples and Baked Potato Flesh provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Sugar-apples as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

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

• 500 calories of Sugar-apples have 4.7 times more Calcium and 1.7 times more Iron than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 2.5 times more Copper, 1.6 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Raw Sugar-apples.
• Both Sugar-apples and Baked Potato Flesh contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Sugar-apples lack sufficient amounts of Zinc
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Sugar-apples as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sugar-apples have 2.9 times more Fiber than Baked Potato Flesh.
• Both Sugar-apples and Baked Potato Flesh offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Sugar-apples as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.