Comparing Nutrients in 100 grams Gala Apples VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Gala Apples	2%	2%	96%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Gala Apples	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.97% 57kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	16.2% 21g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	2.1% 1.53g	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	8.18% 5.93g	0.5% 0.36g	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	% 1.66g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 2.78g	% 0.4g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	0.45% 0.25g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Gala Apples	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	16.2% 0.21mg	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	0.75% 3μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gala Apples	Baked White Potatoes	Recommended Dietary Allowance
Calcium	0.7% 7mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	2.33% 0.021mg	14% 0.13mg	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	1.5% 0.12mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	8.2% 0.19mg	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	1.57% 11mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Gala Apples vs Baked White Potatoes:

• Raw Gala Apples with skin have 4.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 20.4 times more Vitamin B3, 7 times more Vitamin B5, 4.3 times more Vitamin B6, 12.7 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Gala Apples vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.4 times more Calcium, 6 times more Copper, 5.3 times more Iron, 5.4 times more Magnesium, 5.1 times more Manganese, 6.8 times more Phosphorus, 5 times more Potassium and 7 times more Zinc than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Baked Whole White Potatoes have similar amounts of Water per 100 g.
• Both Raw Gala Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Gala Apples with skin have 6.8 times more Sugars and 16.5 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Energy, 1.5 times more Carbohydrate and 8.4 times more Protein than Raw Gala Apples with skin.
• Both Raw Gala Apples with skin and Baked Whole White Potatoes have similar amounts of Fiber per 100 g.
• Both Raw Gala Apples with skin as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 100 g.