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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Sugar-apples	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.2% 0.6mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12.8% 128mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.5% 390g	12% 441g	3700g per day for Men 19-50 years

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

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

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

• Raw Sugar-apples have 2.5 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 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.
• Both Raw Sugar-apples and Baked Whole Red Potatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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