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

Weight per 500 calories

• Sugar-apples: 532g
• Baked White Potatoes: 544g

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 White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sugar-apples	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	61.6% 23.4g	30% 11.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.2% 0.6mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	88.2% 1.15mg	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	51.6% 207μg	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% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.8% 128mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Sugar-apples have 2.2 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.8 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Sugar-apples.
• Both Raw Sugar-apples and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Sugar-apples as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Raw Sugar-apples have 2.3 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.3 times more Magnesium, 2.4 times more Phosphorus, 2.3 times more Potassium and 3.6 times more Zinc than Raw Sugar-apples.
• Both Raw Sugar-apples and Baked Whole White Potatoes have similar amounts of Iron, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Sugar-apples have 2.1 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 than Raw Sugar-apples.
• Both Raw Sugar-apples and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Sugar-apples as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.