Comparing Nutrients in 100 grams Golden Delicious Apples VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Golden Delicious Apples	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.97% 57kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	35.4% 46g	130g per day for Men 19-50 years
Sugars	14% 10g	1.93% 1.4g	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	8.4% 6.1g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 2.07g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.59% 0.094mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.48% 0.074mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	47.2% 0.61mg	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	5.5% 22μg	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	15% 13.5mg	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	1.5% 1.8μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Baked Potato Skin	Recommended Dietary Allowance
Calcium	0.6% 6mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	3.33% 0.03mg	91% 0.82mg	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	1.63% 0.13mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	1.52% 0.035mg	26.8% 0.62mg	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	1.43% 10mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.3% 86g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Delicious Apples VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Golden Delicious Apples versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Golden Delicious Apples vs Baked Potato Skin:

• 100 g of Baked Potato Skin contain 6.8 times more Vitamin B1, 4.1 times more Vitamin B2, 32.6 times more Vitamin B3, 11.6 times more Vitamin B5, 12 times more Vitamin B6 and 7.3 times more Vitamin B9 than Raw Golden Delicious Apples with skin.
• 100 grams of Golden Delicious Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Raw Golden Delicious Apples with skin as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Golden Delicious Apples vs Baked Potato Skin:

• 100 grams of Golden Delicious Apples have 1.8 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 5.7 times more Calcium, 27.2 times more Copper, 54.2 times more Iron, 8.6 times more Magnesium, 17.6 times more Manganese, 10.1 times more Phosphorus, 5.7 times more Potassium and 12.3 times more Zinc than Raw Golden Delicious Apples with skin.
• 100 grams of Golden Delicious Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Golden Delicious Apples with skin as well as Baked Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Golden Delicious Apples have 7.2 times more Sugars than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3.5 times more Energy, 3.4 times more Carbohydrate, 3.3 times more Fiber and 15.3 times more Protein than Raw Golden Delicious Apples with skin.
• 100 grams of Golden Delicious Apples provide inadequate amounts of Energy and Protein