Comparing Nutrients in 7 ounces Granny Smith Apples VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Granny Smith Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	40% 52g	130g per day for Men 19-50 years
Sugars	26.2% 19g	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	13.7% 9.92g	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	% 5.28g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	1.5% 5.95μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	3.72% 0.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	NA	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	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	3.4% 24mg	NA	700mg per day for Men 19-50 years
Potassium	7% 238mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	NA	11mg per day for Men 19-50 years
Water	4.6% 170g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Granny Smith Apples 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 Granny Smith Apples vs Frozen Roasted Potatoes with Salt:

• Both Raw Granny Smith Apples with skin and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Granny Smith Apples vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Granny Smith Apples have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Iron, 3.8 times more Potassium and 298 times more Sodium than Raw Granny Smith Apples with skin .
• 7 ounces of Granny Smith Apples lack sufficient amounts of Iron
• Both Raw Granny Smith Apples with skin 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 Granny Smith Apples have 13.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.2 times more Energy, 1.9 times more Carbohydrate and 5 times more Protein than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Granny Smith Apples provide inadequate amounts of Protein