Comparing Nutrients in 5 ounces Fuji Apples VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Fuji Apples	1%	3%	96%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Fuji Apples	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	23% 16.6g	2.8% 2.03g	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	12.6% 9.17g	0.86% 0.62g	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	% 4.25g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 3.13g	% 0.64g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.51% 0.28g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Fuji Apples	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	23% 0.3mg	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	1.06% 4.25μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	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	1.7% 0.26mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuji Apples	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	3.94% 0.035mg	27.4% 0.25mg	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	1.77% 0.14mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	10.7% 0.25mg	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	2.63% 18.4mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.22% 119g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuji Apples VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Fuji Apples versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fuji Apples vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 5.5 times more Vitamin B1, 1.9 times more Vitamin B2, 22.8 times more Vitamin B3, 6.7 times more Vitamin B5, 4.7 times more Vitamin B6, 9 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Fuji Apples with skin.
• 5 ounces of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Raw Fuji Apples with skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Fuji Apples vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 7 times more Copper, 7 times more Iron, 5.6 times more Magnesium, 5.6 times more Manganese, 5.5 times more Phosphorus, 5 times more Potassium and 10 times more Zinc than Raw Fuji Apples with skin.
• Both Fuji Apples and Baked Red Potatoes contain similar levels of Water per five ounces.
• 5 ounces of Fuji Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Fuji Apples with skin as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fuji Apples have 8.2 times more Sugars and 14.7 times more Fructose than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 1.4 times more Energy, 1.3 times more Carbohydrate and 11.5 times more Protein than Raw Fuji Apples with skin.
• Both Fuji Apples and Baked Red Potatoes offer comparable quantities of Fiber per five ounces.
• 5 ounces of Fuji Apples provide inadequate amounts of Protein