Comparing Nutrients in 5 ounces Baked Red Potatoes VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Baked Red Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	4.25% 123kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.62% 0.1g	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	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	104% 75.7g	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	24.4% 17.7g	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	% 47g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 11g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	28.3% 255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.6% 0.2mg	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	9.57% 38.3μg	3.54% 14μg	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	1.57% 1.4mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	54% 0.49mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	14.5% 0.33mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.2% 43.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Raw Sulfured Dried Apricots per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Raw Sulfured Dried Apricots:

• 5 ounces of Baked Red Potatoes have 4.8 times more Vitamin B1, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 12.6 times more Vitamin C than Raw Sulfured Dried Apricots.
• While 5 oz of Raw Sulfured Dried Apricots contain 180 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 54.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Raw Sulfured Dried Apricots provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1 and Vitamin C
• Both Baked Whole Red Potatoes as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Raw Sulfured Dried Apricots:

• 5 ounces of Baked Red Potatoes have 2.5 times more Water than Raw Sulfured Dried Apricots.
• While 5 oz of Raw Sulfured Dried Apricots contain 6.1 times more Calcium, 2 times more Copper, 3.8 times more Iron, 1.4 times more Manganese and 2.1 times more Potassium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Raw Sulfured Dried Apricots contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sulfured Dried Apricots contain 2.8 times more Energy, 3.2 times more Carbohydrate, 37.4 times more Sugars, 28.4 times more Fructose, 4.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6 in five ounces.