Comparing Nutrients in 7 ounces Baked White Potatoes VS Raw Sulfured Dehydrated Apples

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raw Sulfured Dehydrated Apples	1%	1%	98%

Macro Nutrients

	Baked White Potatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Energy	6.3% 183kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	143% 186g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	222% 161g	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	0.99% 0.71g	NA	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	42.7% 0.56mg	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	19% 75.4μg	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	4.85% 4.37mg	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	0.53% 0.079mg	9.92% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raw Sulfured Dehydrated Apples	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	59.8% 0.54mg	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	16% 1.27mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	11% 0.25mg	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	21.3% 149mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Raw Sulfured Dehydrated Apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Baked White Potatoes have 2.2 times more Vitamin B3, 38 times more Vitamin B9 and 5.7 times more Vitamin C than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 3 times more Vitamin B2, 1.3 times more Vitamin B6, 18.8 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Raw Sulfured Dehydrated Apples provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin B9
• Both Baked Whole White Potatoes as well as Raw Sulfured Dehydrated Apples have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked White Potatoes vs Raw Sulfured Dehydrated Apples:

• 7 ounces of Baked White Potatoes have 1.2 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Zinc and 25.1 times more Water than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 2.1 times more Copper, 3.1 times more Iron, 3.6 times more Selenium and 17.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Raw Sulfured Dehydrated Apples contain similar levels of Potassium per seven ounces.
• 7 ounces of Baked White Potatoes lack sufficient amounts of Selenium
• Both Baked Whole White Potatoes as well as Raw Sulfured Dehydrated Apples lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked White Potatoes have 1.6 times more Protein than Raw Sulfured Dehydrated Apples.
• While 7 oz of Raw Sulfured Dehydrated Apples contain 3.8 times more Energy, 4.4 times more Carbohydrate, 53 times more Sugars and 5.9 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Sulfured Dehydrated Apples provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.