Comparing Nutrients in 7 ounces Apricots, dried, sulfured, stewed, without added sugar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Apricots, dried, sulfured, stewed, without added sugar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	5.8% 169kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	30% 39g	130g per day for Men 19-50 years
Sugars	53.6% 39g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Apricots, dried, sulfured, stewed, without added sugar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	14% 127μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.37% 0.42mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	32.4% 0.42mg	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	13.4% 53.6μg	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	0.66% 0.6mg	27.8% 25mg	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	20.2% 3.04mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, dried, sulfured, stewed, without added sugar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	38.4% 0.35mg	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	23.3% 1.87mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	7.16% 0.16mg	15% 0.34mg	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	7.1% 49.6mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, dried, sulfured, stewed, without added sugar VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Apricots, dried, sulfured, stewed, without added sugar versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apricots, dried, sulfured, stewed, without added sugar vs Baked Red Potatoes:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 64 times more Vitamin A and 19.1 times more Vitamin E than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 14.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6, 9 times more Vitamin B9, 42 times more Vitamin C and 2.5 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B1, Vitamin B9, Vitamin C and Vitamin K
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Apricots, dried, sulfured, stewed, without added sugar vs Baked Red Potatoes:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 1.3 times more Iron than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.4 times more Copper, 2.5 times more Magnesium, 2.1 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 2.9 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Baked Red Potatoes contain similar levels of Water per seven ounces.
• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar lack sufficient amounts of Zinc
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Baked Whole Red Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apricots, dried, sulfured, stewed, without added sugar have 13.7 times more Sugars and 1.4 times more Fiber than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.9 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• Both Apricots, dried, sulfured, stewed, without added sugar and Baked Red Potatoes offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Apricots, dried, sulfured, stewed, without added sugar as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.