Comparing Nutrients in 7 ounces Apricots, dried, sulfured, stewed, with added sugar VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, with added sugar	4%	1%	95%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Apricots, dried, sulfured, stewed, with added sugar	Baked Potato Skin	Recommended Dietary Allowance
Energy	7.73% 224kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	21.4% 8.14g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, with added sugar	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	23.6% 212μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	94% 1.2mg	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	0% 0μg	11% 43.7μg	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	3.1% 2.78mg	29.8% 26.8mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, with added sugar	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	180% 1.62mg	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	37.7% 3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	53% 1.22mg	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	10.8% 75.4mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	26% 879mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.67% 136g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, with added sugar VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots, dried, sulfured, stewed, with added sugar versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots, dried, sulfured, stewed, with added sugar vs Baked Potato Skin:

• 7 ounces of Apricots, dried, sulfured, stewed, with added sugar have 107 times more Vitamin A than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 24.4 times more Vitamin B1, 3.9 times more Vitamin B2, 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 6 times more Vitamin B6, more Vitamin B9 and 9.6 times more Vitamin C than Apricots, dried, sulfured, stewed, with added sugar.
• 7 ounces of Apricots, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Apricots, dried, sulfured, stewed, with added sugar as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots, dried, sulfured, stewed, with added sugar vs Baked Potato Skin:

• 7 oz of Baked Potato Skin contain 2.3 times more Calcium, 5.9 times more Copper, 4.6 times more Iron, 2.9 times more Magnesium, 7 times more Manganese, 2.7 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Apricots, dried, sulfured, stewed, with added sugar.
• 7 ounces of Apricots, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 1.8 times more Energy, 1.6 times more Carbohydrate, 1.9 times more Fiber and 3.7 times more Protein than Apricots, dried, sulfured, stewed, with added sugar.
• Both Apricots, dried, sulfured, stewed, with added sugar as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.