Comparing Nutrients in 7 ounces Baked Red Potatoes VS Canned Applesauce

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Baked Red Potatoes	Canned Applesauce	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.87% 83.3kcal	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	0.25% 0.079g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	25.7% 18.6g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 2.24g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	0.6% 0.34g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	1.04% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	4.12% 0.054mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	2.2% 2mg	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	1.06% 0.16mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Applesauce	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.79% 7.94mg	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	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	2.16% 0.05mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Applesauce per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Canned Applesauce:

• 7 ounces of Baked Red Potatoes have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 19 times more Vitamin B3, 8.3 times more Vitamin B5, 7.9 times more Vitamin B6, 9 times more Vitamin B9, 12.6 times more Vitamin C and 5.6 times more Vitamin K than Canned Applesauce.
• 7 ounces of Canned Applesauce have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Canned Applesauce:

• 7 ounces of Baked Red Potatoes have 6.4 times more Copper, 3 times more Iron, 9.3 times more Magnesium, 6.9 times more Manganese, 14.4 times more Phosphorus, 7.4 times more Potassium and 13.3 times more Zinc than Canned Applesauce.
• Both Baked Red Potatoes and Canned Applesauce contain similar levels of Water per seven ounces.
• 7 ounces of Canned Applesauce lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Baked Whole Red Potatoes as well as Applesauce, canned with no added sugar lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.1 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Fiber and 13.5 times more Protein than Canned Applesauce.
• While 7 oz of Applesauce, canned with no added sugar contain 6.6 times more Sugars and 13.4 times more Fructose than Baked Whole Red Potatoes.
• 7 ounces of Canned Applesauce provide inadequate amounts of Energy and Protein
• Both Baked Whole Red Potatoes as well as Applesauce, canned with no added sugar provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.