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

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Energy	4.25% 123kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	22.7% 16.5g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	0.54% 0.086mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5% 0.065mg	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	9.57% 38.3μg	0.35% 1.4μg	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	20% 18mg	0.47% 0.43mg	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	0.76% 0.11mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Microwave Cooked Apples no skin	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	7.24% 0.065mg	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	12.4% 0.99mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	8.75% 0.2mg	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	14.6% 102mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.24% 120g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Microwave Cooked Apples no skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Microwave Cooked Apples no skin:

• 5 ounces of Baked Red Potatoes have 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 Apples no 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 Baked Whole Red Potatoes as well as Microwave cooked raw apples without skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Baked Red Potatoes have 3.8 times more Copper, 4.1 times more Iron, 9.3 times more Magnesium, 1.2 times more Manganese, 9 times more Phosphorus, 5.9 times more Potassium and 10 times more Zinc than Microwave Cooked Apples no skin.
• Both Baked Red Potatoes and Microwave Cooked Apples no skin contain similar levels of Water per five ounces.
• 5 ounces of Microwave Cooked Apples no skin lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Microwave cooked raw apples without skin lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.6 times more Energy, 1.4 times more Carbohydrate and 8.2 times more Protein than Microwave Cooked Apples no skin.
• While 5 oz of Microwave cooked raw apples without skin contain 8.1 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• 5 ounces of Microwave Cooked Apples no skin provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Microwave cooked raw apples without skin provide inadequate amounts of Omega 3 and Omega 6 in five ounces.