Comparing Nutrients in 7 ounces Baked Red Potatoes VS Apricot nectar, canned, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Baked Red Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	5.95% 173kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	21% 27g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	35% 25.4g	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	12.3% 8.9g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 8.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	0.52% 0.2g	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	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	1.86% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	5.65% 0.073mg	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	0.5% 2μg	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	65.5% 59mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	4.2% 0.038mg	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	2.5% 0.2mg	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	1.55% 0.036mg	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	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	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	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Apricot nectar, canned, with added ascorbic acid per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Apricot nectar, canned, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Apricot nectar, canned, with added ascorbic acid:

• 7 ounces of Baked Red Potatoes have 3.3 times more Vitamin B2, 10.6 times more Vitamin B3, 8.5 times more Vitamin B5, 5.7 times more Vitamin B6, 27 times more Vitamin B9 and 2.3 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• While 7 oz of Apricot nectar, canned, with added ascorbic acid contain 2.4 times more Vitamin C and 5.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Apricot nectar, canned, with added ascorbic acid provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole Red Potatoes as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Apricot nectar, canned, with added ascorbic acid:

• 7 ounces of Baked Red Potatoes have 9.2 times more Copper, 7 times more Iron, 5.6 times more Magnesium, 9.6 times more Manganese, 14.4 times more Phosphorus, 8.1 times more Potassium and 13.3 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• Both Baked Red Potatoes and Apricot nectar, canned, with added ascorbic acid contain similar levels of Water per seven ounces.
• 7 ounces of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.6 times more Energy, 1.4 times more Carbohydrate, 18 times more Fiber and 13.5 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• While 7 oz of Apricot nectar, canned, with added ascorbic acid contain 8.9 times more Sugars and 10.2 times more Fructose than Baked Whole Red Potatoes.
• 7 ounces of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Energy, Fiber and Protein
• Both Baked Whole Red Potatoes as well as Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.