Comparing Nutrients in 100 calories Baked White Potatoes VS Apricot nectar, canned, with added ascorbic acid

Weight per 100 calories

• Baked White Potatoes: 109g
• Apricot nectar, canned, with added ascorbic acid: 179g

Baked White Potatoes have 1.6 times more energy per 100g than Apricot nectar, canned, with added ascorbic acid. It has average energy density when compared to other foods. Apricot nectar, canned, with added ascorbic acid having low energy density.

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Apricot nectar, canned, with added ascorbic acid?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%

Macro Nutrients

	Baked White Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.83% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.91% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	31.5% 23g	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	0.54% 0.39g	11% 8g	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	% 0.68g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 7.34g	g per day for Men 19-50 years
Fiber	6% 2.3g	0.47% 0.18g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	3.17% 28.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	2.06% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	1.67% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	5.1% 0.066mg	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	10.3% 41.3μg	0.45% 1.8μg	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	15.2% 13.7mg	59% 53mg	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	0.29% 0.043mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Apricot nectar, canned, with added ascorbic acid	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.96% 19.6mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	3.77% 0.034mg	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	8.7% 0.7mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	2.13% 8.93mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	1.4% 0.032mg	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	11.6% 81.5mg	1.28% 8.93mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	3.5% 120mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	0.49% 0.054mg	11mg per day for Men 19-50 years
Water	2.2% 82g	4.13% 153g	3700g per day for Men 19-50 years

Baked White Potatoes VS Apricot Nectar, Canned, With Added Ascorbic Acid Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked White Potatoes or Apricot nectar, canned, with added ascorbic acid?

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Apricot nectar, canned, with added ascorbic acid:

• 100 calories of Baked White Potatoes have 1.7 times more Vitamin B2, 6.2 times more Vitamin B3, 5.8 times more Vitamin B5, 3.5 times more Vitamin B6, 23.1 times more Vitamin B9 and 1.4 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• While 100 kcal of Apricot nectar, canned, with added ascorbic acid contain 26.3 times more Vitamin A, 2.1 times more Vitamin B1, 3.9 times more Vitamin C and 16.8 times more Vitamin E than Baked Whole White Potatoes.
• 100 calories of Baked White Potatoes have insufficient amounts of Vitamin A and Vitamin E
• 100 calories of Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• Both Baked Whole White Potatoes as well as Apricot nectar, canned, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked White Potatoes vs Apricot nectar, canned, with added ascorbic acid:

• 100 calories of Baked White Potatoes have 4.1 times more Copper, 3.9 times more Iron, 3.3 times more Magnesium, 6.4 times more Manganese, 9.1 times more Phosphorus, 4.9 times more Potassium and 7.1 times more Zinc than Apricot nectar, canned, with added ascorbic acid.
• While 100 kcal of Apricot nectar, canned, with added ascorbic acid contain 1.9 times more Water than Baked Whole White Potatoes.
• 100 calories of Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Baked Whole White Potatoes as well as Apricot nectar, canned, with added ascorbic acid lack sufficient amounts of Calcium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked White Potatoes have 12.8 times more Fiber and 7.5 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• While 100 kcal of Apricot nectar, canned, with added ascorbic acid contain 13.7 times more Sugars and 20.5 times more Fructose than Baked Whole White Potatoes.
• Both Baked White Potatoes and Apricot nectar, canned, with added ascorbic acid offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Fiber and Protein
• Both Baked Whole White Potatoes as well as Apricot nectar, canned, with added ascorbic acid provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.