Comparing Nutrients in 7 ounces Baked Red Potatoes VS Red Delicious Apples

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Red Delicious Apples	2%	3%	95%

Macro Nutrients

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Energy	5.95% 173kcal	4.04% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	21.5% 28g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	28.7% 20.8g	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	1.2% 0.87g	16% 11.7g	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	% 1.1g	% 5.38g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 3.7g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	0.93% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	5.2% 0.067mg	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	13.4% 53.6μg	1.5% 5.95μg	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	27.8% 25mg	NA	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	1.06% 0.16mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Red Delicious Apples	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	5.95% 0.054mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	2.93% 0.067mg	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	20.4% 143mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.58% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Red Delicious Apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Red Delicious Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Red Delicious Apples:

• 7 ounces of Baked Red Potatoes have 4.8 times more Vitamin B1, 2 times more Vitamin B2, 21.3 times more Vitamin B3, 6.7 times more Vitamin B5, 6.2 times more Vitamin B6 and 9 times more Vitamin B9 than Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Red Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Red Delicious Apples:

• 7 ounces of Baked Red Potatoes have 6.4 times more Copper, 6.4 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 6 times more Phosphorus, 5.2 times more Potassium and 10 times more Zinc than Red Delicious Apples.
• Both Baked Red Potatoes and Red Delicious Apples contain similar levels of Water per seven ounces.
• 7 ounces of Red Delicious Apples lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Raw Red Delicious Apples with skin lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.5 times more Energy, 1.4 times more Carbohydrate and 8.5 times more Protein than Red Delicious Apples.
• While 7 oz of Raw Red Delicious Apples with skin contain 7.3 times more Sugars, 13.4 times more Fructose and 1.3 times more Fiber than Baked Whole Red Potatoes.
• 7 ounces of Red Delicious Apples provide inadequate amounts of Protein