Comparing Nutrients in 5 ounces Microwave Cooked Apples no skin VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Microwave Cooked Apples no skin	2%	6%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Microwave Cooked Apples no skin	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	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	NA	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	NA	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Microwave Cooked Apples no skin	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	2% 0.024mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.086mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	0.35% 1.4μg	9.57% 38.3μg	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	0.47% 0.43mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwave Cooked Apples no skin	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	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	3% 0.24mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	1.6% 11.3mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	3.88% 132mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	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	3.24% 120g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwave Cooked Apples no skin VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwave Cooked Apples no skin 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 Microwave Cooked Apples no skin vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 4.2 times more Vitamin B1, 4.5 times more Vitamin B2, 26.1 times more Vitamin B3, 7.4 times more Vitamin B5, 4.6 times more Vitamin B6, 27 times more Vitamin B9, 42 times more Vitamin C and 4 times more Vitamin K than Microwave cooked raw apples without skin.
• 5 ounces of Microwave Cooked Apples no skin have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Microwave cooked raw apples without skin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Microwave Cooked Apples no skin vs Baked Red Potatoes:

• 5 oz of Baked Whole Red Potatoes contain 3.8 times more Copper, 4.1 times more Iron, 9.3 times more Magnesium, 9 times more Phosphorus, 5.9 times more Potassium and 10 times more Zinc than Microwave cooked raw apples without skin.
• Both Microwave Cooked Apples no skin and Baked Red Potatoes contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Microwave Cooked Apples no skin lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Microwave cooked raw apples without 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 Microwave Cooked Apples no skin have 8.1 times more Sugars and 1.6 times more Fiber than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 1.6 times more Energy, 1.4 times more Carbohydrate and 8.2 times more Protein than Microwave cooked raw apples without skin.
• 5 ounces of Microwave Cooked Apples no skin provide inadequate amounts of Energy and Protein
• Both Microwave cooked raw apples without skin as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.