Comparing Nutrients in 7 ounces Mammy-apple VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.5% 101kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	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	0.92% 0.16g	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	19% 25g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.2mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	6.95% 27.8μg	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	31% 27.8mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	17.4% 1.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.1% 22mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	2.74% 93mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.62% 171g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mammy-apple vs Baked Red Potatoes:

• Raw Mammy-apple has 12 times more Vitamin A than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole Red Potatoes have similar amounts of Vitamin C per 7 oz.
• Both Raw Mammy-apple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Mammy-apple vs Baked Red Potatoes:

• Raw Mammy-apple has 1.2 times more Calcium and 1.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Copper, 1.8 times more Magnesium, 6.5 times more Phosphorus, 11.6 times more Potassium and 4 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Baked Whole Red Potatoes have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mammy-apple has 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Energy, 1.6 times more Carbohydrate and 4.6 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.