Comparing Nutrients in 100 grams Raw Sulfured Dried Apples VS Microwaved Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apples	1%	1%	98%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	Raw Sulfured Dried Apples	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	8.38% 243kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	18% 23.3g	130g per day for Men 19-50 years
Sugars	79% 57g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.7g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apples	Microwaved Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	24.5% 0.32mg	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	0% 0μg	3% 12μg	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	4.33% 3.9mg	16.8% 15mg	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	3.53% 0.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apples	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	26.3% 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	17.5% 1.4mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.09mg	7.4% 0.17mg	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	5.43% 38mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	2% 73.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dried Apples VS Microwaved Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Raw Sulfured Dried Apples versus 100 g of Microwaved Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Sulfured Dried Apples vs Microwaved Potato Flesh:

• 100 grams of Raw Sulfured Dried Apples have 6.4 times more Vitamin B2 than Microwaved Potato Flesh.
• While 100 g of Microwaved Potato, Flesh Only no Salt contain more Vitamin B1, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9 and 3.9 times more Vitamin C than Raw Sulfured Dried Apples.
• 100 grams of Raw Sulfured Dried Apples have insufficient amounts of Vitamin B1 and Vitamin B9
• 100 grams of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Sulfured Dried Apples as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Raw Sulfured Dried Apples vs Microwaved Potato Flesh:

• 100 grams of Raw Sulfured Dried Apples have 3.4 times more Iron, 3.3 times more Selenium and 12.4 times more Sodium than Microwaved Potato Flesh.
• While 100 g of Microwaved Potato, Flesh Only no Salt contain 1.6 times more Magnesium, 1.9 times more Manganese, 2.9 times more Phosphorus and 1.7 times more Zinc than Raw Sulfured Dried Apples.
• Both Raw Sulfured Dried Apples and Microwaved Potato Flesh contain similar levels of Copper and Potassium per 100 grams.
• 100 grams of Raw Sulfured Dried Apples lack sufficient amounts of Zinc
• 100 grams of Microwaved Potato Flesh lack sufficient amounts of Selenium
• Both Raw Sulfured Dried Apples as well as Microwaved Potato, Flesh Only no Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Sulfured Dried Apples have 2.4 times more Energy, 2.8 times more Carbohydrate and 5.4 times more Fiber than Microwaved Potato Flesh.
• While 100 g of Microwaved Potato, Flesh Only no Salt contain 2.3 times more Protein than Raw Sulfured Dried Apples.
• 100 grams of Raw Sulfured Dried Apples provide inadequate amounts of Protein
• Both Raw Sulfured Dried Apples as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.