Comparing Nutrients in 7 ounces Baked White Potatoes VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Baked White Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	6.3% 183kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.11% 0.034g	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	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	96% 124g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	146% 106g	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	34.2% 25g	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	% 65.7g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 15.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	38% 14.5g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	22% 0.28mg	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	4.96% 20μg	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	0.53% 0.079mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	2% 20mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	75.6% 0.68mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	20.3% 0.47mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	68% 2306mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.05% 150g	1.66% 61.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Raw Sulfured Dried Apricots:

• Baked Whole White Potatoes have 3.2 times more Vitamin B1, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9 and 12.6 times more Vitamin C than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 180 times more Vitamin A, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 108.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sulfured Dried Apricots have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Raw Sulfured Dried Apricots:

• Baked Whole White Potatoes have 2.4 times more Water than Raw Sulfured Dried Apricots.
• While Raw Sulfured Dried Apricots contain 5.5 times more Calcium, 2.7 times more Copper, 4.2 times more Iron, 2.1 times more Potassium and 4.4 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Sulfured Dried Apricots have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sulfured Dried Apricots contain 2.6 times more Energy, 3 times more Carbohydrate, 34.9 times more Sugars, 34.7 times more Fructose, 3.5 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Sulfured Dried Apricots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.