Comparing Nutrients in 7 ounces Apples, dried, sulfured, stewed, without added sugar VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, without added sugar	1%	1%	98%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Apples, dried, sulfured, stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.9% 113kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	40% 52g	130g per day for Men 19-50 years
Sugars	36.5% 26.4g	1.9% 1.37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	NA	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% 0μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, without added sugar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	NA	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	8.2% 0.65mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	NA	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	NA	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	2.55% 18mg	NA	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	NA	11mg per day for Men 19-50 years
Water	4.5% 167g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, without added sugar VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples, dried, sulfured, stewed, without added sugar versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples, dried, sulfured, stewed, without added sugar vs Frozen Roasted Potatoes with Salt:

• Both Apples, dried, sulfured, stewed, without added sugar and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Apples, dried, sulfured, stewed, without added sugar vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Apples, dried, sulfured, stewed, without added sugar have 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Iron, 4.3 times more Potassium and 14.9 times more Sodium than Apples, dried, sulfured, stewed, without added sugar.
• Both Apples, dried, sulfured, stewed, without added sugar as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples, dried, sulfured, stewed, without added sugar have 19.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 10.1 times more Protein than Apples, dried, sulfured, stewed, without added sugar.
• 7 ounces of Apples, dried, sulfured, stewed, without added sugar provide inadequate amounts of Energy and Protein