Comparing Nutrients in 7 ounces Baked White Potatoes VS Apricots, dried, sulfured, stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apricots, dried, sulfured, stewed, without added sugar	5%	2%	93%

Macro Nutrients

	Baked White Potatoes	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.037% 0.012g	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	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	34% 44g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	53.6% 39g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	8.37% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	7.8% 0.1mg	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	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	0.66% 0.6mg	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	20.2% 3.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apricots, dried, sulfured, stewed, without added sugar	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	26.7% 0.24mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	7.16% 0.16mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Apricots, dried, sulfured, stewed, without added sugar:

• Baked Whole White Potatoes have 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 12.7 times more Vitamin B9, 42 times more Vitamin C and 2.5 times more Vitamin K than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 64 times more Vitamin A and 38.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Apricots, dried, sulfured, stewed, without added sugar:

• Baked Whole White Potatoes have 2.5 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 2.5 times more Zinc than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 1.9 times more Calcium, 1.5 times more Iron and 1.6 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.8 times more Protein than Apricots, dried, sulfured, stewed, without added sugar.
• While Apricots, dried, sulfured, stewed, without added sugar contain 12.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Apricots, dried, sulfured, stewed, without added sugar have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Apricots, dried, sulfured, stewed, without added sugar have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.